Healthy You Toolkit Sports Nutrition Dear Supermarket RD: Cabot’s farm family owners have been educating the public about dairy since our start in 1919 and now the Cabot Health Team is pleased to present our latest toolkit based on your input – Sports Nutrition. This kit will arm you with valuable information about the importance of good nutrition for athletes of all ages and abilities. We explore the value of protein for building muscle, sources of protein, and provide great recipe ideas. Healthy Regards, Sara Wing, RD Cabot Director of Wellness and Community Programs Stacey Jackson, MS, RDN, CDN - Nutrition Specialist American Dairy Association and Dairy Council, Inc. Michelle Barber, MA, RDN, CDN - Nutrition Specialist American Dairy Association and Dairy Council, Inc. HOW TO CREDIT CABOT RESOURCES You may make or order copies of the various resources and distribute them as you wish, including recipes, newsletter articles, social media posts, etc. We kindly ask that you credit Cabot Creamery Cooperative and ADADC by indicating “brought to you by Cabot Creamery Cooperative and the American Dairy Association and Dairy Council” or tag us @cabotcheese, @cabotRD, and @AmerDairyAssoc. REFERENCES Rosenbloom CA, et al. Sports Nutrition: A Practice Manual for Professionals. 5th ed. Chicago, Ill: Academy of Nutrition and Dietetics; 2012. Mamerow MM, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. Journal of Nutrition. 2014;144:876-880. Churchward-Venne TA, Burd N, Phillips S, et al. Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. Journal of Physiology. 2012;590:2751-2765. All nutrient analyses from USDA National Nutrient Database for Standard Reference. SURVEY Upon completion of your promotion or use of enclosed materials and content, we invite you to take a moment to help us plan future Healthy You Toolkits by completing a brief survey, which will be emailed to you directly. We greatly appreciate your feedback! Access past toolkits » With content contributed by Kristina LaRue, RDN, CSSD and the American Dairy Association and Dairy Council. Table of Contents • Components of Sports Nutrition • Sample Meal Plan • Shareable Content • Recipes • In-store Demo Ideas cabotcheese.coop
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Healthy You Toolkit
Sports Nutrition
Dear Supermarket RD: Cabot’s farm family owners have been educating the public about dairy since
our start in 1919 and now the Cabot Health Team is pleased to present our latest
toolkit based on your input – Sports Nutrition.
This kit will arm you with valuable information about the importance of good
nutrition for athletes of all ages and abilities. We explore the value of protein for
building muscle, sources of protein, and provide great recipe ideas.
Healthy Regards,
Sara Wing, RD Cabot Director of Wellness and Community Programs
Stacey Jackson, MS, RDN, CDN - Nutrition SpecialistAmerican Dairy Association and Dairy Council, Inc.
Michelle Barber, MA, RDN, CDN - Nutrition SpecialistAmerican Dairy Association and Dairy Council, Inc.
HOW TO CREDIT CABOT RESOURCES
You may make or order copies of the various resources and distribute them as you wish, including recipes, newsletter articles, social media posts, etc. We kindly ask that you credit Cabot Creamery Cooperative and ADADC by indicating “brought to you by Cabot Creamery Cooperative and the American Dairy Association and Dairy Council” or tag us @cabotcheese, @cabotRD, and @AmerDairyAssoc.
REFERENCES
Rosenbloom CA, et al. Sports Nutrition: A Practice Manual for Professionals. 5th ed. Chicago, Ill: Academy of Nutrition and Dietetics; 2012.
Mamerow MM, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. Journal of Nutrition. 2014;144:876-880.
Churchward-Venne TA, Burd N, Phillips S, et al. Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. Journal of Physiology. 2012;590:2751-2765.
All nutrient analyses from USDA National Nutrient Database for Standard Reference.
SURVEY
Upon completion of your promotion or use of enclosed materials and content, we invite you to take a moment to help us plan future Healthy You Toolkits by completing a brief survey, which will be emailed to you directly. We greatly appreciate your feedback!
Access past toolkits »
With content contributed by Kristina LaRue, RDN, CSSD and the American Dairy Association and Dairy Council.
Every athlete has unique energy needs—there’s not a one size fits all sports diet. A proper balance of nutrients is needed to
prevent injury and illness, and achieve optimal performance. Athletes should adopt a food first approach to nutrition before
considering adding supplements to the diet.
THE ATHLETE’S PLATE
Carbs Fuel: Carbs are the brain’s primary fuel source, and they are needed by muscles during exercise especially at high
intensities and long durations. Athletes should eat 45-65% calories from carbohydrates. High quality carbs like whole grains,
fruits and starchy vegetables best support training.
How many carbs do athletes need daily?
Fats Defend: Healthy fats are an essential part of an athlete’s diet and should make up 20-35% of total daily calories. Omega-3 fatty acids give back by fighting inflammation and promoting recovery. For an anti-inflammatory boost, eat salmon and tuna, stir chia and flax seeds into Greek yogurt, or blend into a whey protein shake.
Proteins Build: A diet rich in protein supports recovery from workouts and lean muscle growth. While protein is necessary for muscle building and improving body composition, it needs to be combined with adequate calories and a solid strength training and exercise program for the athlete to achieve desired results.
With what? • Animal proteins contain all the essential amino acids which are the building blocks of cells required to build muscle.
• Plant proteins are lower in amino acids and most are incomplete, meaning you have to eat a greater amount and variety of vegetarian proteins to meet the amino acid needs required by some athletes.
• Dairy protein is unique because it’s one of the richest sources of leucine, an amino acid needed for muscle protein synthesis, and it’s also packed with casein, a protein that digests slower and can inhibit muscle breakdown between meals.
• Provide mental focus
• Reduce injury risks
• Speed recovery from workouts
1.4g/lb BW* 3 g/lb BW 4.5 g/lb BW
INTENSE TRAINING (> 2+ HRS/DAY)ULTRA-ENDURANCE ATHLETES
DAYS BEFORE COMPETIVE EVENT
LOW/MODERATE TRAINING LOADSRECREATION ATHLETESWEIGHT LOSS
Carb Scale
The Components of Sports Nutrition
*Body Weight
0.5g/lb BW* 0.7g/lb BW 0.9 g/lb BW
ACTIVE OLDER ADULTSSTRENGTH/POWER ATHLETES
WEIGHT LOSS
CHILDREN/TEENSENDURANCE ATHLETES
Protein Scale
*Body Weight
FOOD FIRST
In athletics, the difference between winning and losing is often a small margin. A
properly fueled athlete can gain the performance edge needed for success on and
off the field. Sports nutrition is a priority for athletes of all levels, body types, and
ages. How sports nutrition can benefit the athlete:
• Promote lean muscle growth
• Achieve ideal body composition
• Maximize energy levels and stamina
• 4-8 oz. every 15-20 minutes during sport
• 24 oz. post workout for every pound lost through exercise
Sports Nutrition Continued...Fruits and Veggies Protect: Athletes may require more vitamins and minerals than
non-athletes, but this is often met by higher calorie diets. Encourage athletes to
consume 5 to 9+ servings of fruits and vegetables per day to protect their body
from disease and injury. Challenge them to fill their plate with color at every meal
and snack. Smoothies are a convenient way for athletes to get in a variety of
vitamins and minerals each day.
HYDRATE, HYDRATE, HYDRATE
All Fluids Hydrate. Hydration can be a limiting factor when it comes to sports
performance, as small as a 1-2% dehydration can decrease performance. A
hydrated athlete maximizes energy and mental toughness, improves movement
and recovery, and is less likely to get injured.
With what? • Improve hydration by drinking water, milk, 100% fruit juice, fruit and vegetable
smoothies, protein shakes, and sports drinks.
• Chocolate milk is a chosen recovery beverage by athletes because it refuels,
replenishes, rehydrates and protects! For athletes that need to make weight
gains or have a difficult time maintaining, calorie-containing fluids should be
consumed with meals.
How much? 0.5 to 1 oz. per pound body weight daily.
• 16 oz. 2 hours before exercise
• 8 oz. 10-20 minutes prior to exercise
Other ways? Eat water-rich foods (such as grapes, watermelon, apples, celery, peaches, lettuce
and cucumbers) to replenish fluid lost, and remember to avoid caffeinated and
DIRECTIONS1. Mix all ingredients together for a quick and easy snack.
INGREDIENTS• Cooking spray• 1 1/4 cups regular oats• 1 cup chopped dried fruit, such as strawberries, cherries, blueberries or cranberries• 3/4 cup firmly packed brown sugar• 1/2 cup whole wheat flour, preferably pastry flour• 1/2 cup sliced almonds or sunflower seed kernels• 1/4 cup wheat germ or ground flax seed• 2 large egg whites, lightly beaten• 3/4 cup Cabot 2% Vanilla Bean Greek-Style Yogurt or Cabot 2% Strawberry Greek-Style Yogurt• 2 tablespoons Cabot Salted Butter, melted• 1/2 teaspoon almond or vanilla extract
DIRECTIONS1. Preheat oven to 350°F. Coat 8-inch or 9-inch square baking dish with cooking spray. 2. In large bowl, combine first 6 ingredients (through wheat germ). 3. In small bowl, lightly beat egg whites with fork; stir in yogurt, butter and extract. Add to dry ingredients, stirring well to combine.4. Spread mixture evenly in prepared baking dish. Bake for 20 to 30 minutes or until set all the way to center and lightly browned on top. Let cool and cut into bars.
INGREDIENTS• 1 cup Cabot 2% Plain Greek-Style Yogurt• 1 cup pure coconut water• 2 peaches, pitted and quartered• 1 banana, peeled and broken in half• 1/2 cup ice cubes
DIRECTIONSCombine yogurt, coconut water, peaches, banana and ice in a blender. Puree until smooth, 30 to 45 seconds.
INGREDIENTS• Cooking spray• 1 tablespoon olive oil• 1 cup diced red onion• 1 cup sliced mushrooms• 1 cup diced red bell pepper• 1 large bunch kale, washed, de-stemmed and torn into pieces (about 3 cups)• 3 garlic cloves, minced• 1 teaspoon dried thyme leaves• 1/2 teaspoon salt + 1/2 teaspoon ground black pepper, divided• 1/8 teaspoon ground nutmeg• 8 cups 1-inch cubes of bakery-style whole grain bread (about 1 large loaf)• 6 ounces Cabot Seriously Sharp Cheddar, grated (about 1 1/2 cups), divided• 3 cups skim milk• 6 large eggs
DIRECTIONS1. Coat 9-by-13-inch baking dish with cooking spray and set aside. 2. Heat oil in large skillet over medium heat; add onions, mushrooms and red peppers and cook, stirring often, until soft, about 5 minutes. Add kale and cook until wilted, about 5 minutes longer. Add garlic and cook until fragrant, about 1 minute. Stir in thyme, 1/4 teaspoon each of salt and pepper, and nutmeg; remove from heat and set aside. 3. Place half of bread cubes in even layer in baking dish, then top with half of vegetable mixture and half of cheese. Add remaining bread cubes, then remaining vegetables and cheese. 4. In large bowl, whisk together milk, eggs and remaining 1/4 teaspoon each salt and pepper. Pour egg mixture evenly over bread, vegetables and cheese in baking dish. Cover with foil and press down slightly to help egg mixture soak into bread. Refrigerate for several hours or overnight. 5. When ready to bake, preheat oven to 350°F. Bake uncovered for 45 to 60 minutes or until golden brown on top and toothpick inserted in center comes out clean.
This and more health brochures are available to order from Cabot.
Built with Chocolate Milk Handout
AVAILABLE TO DOWNLOAD »
This and more Sports Nutrition information is available online from
ADADC and Built with Chocolate Milk.
Is a natural source of high-quality protein to build lean muscle
Has the right mix of protein and carbs, scientifically shown to refuel exhausted muscles and help return to peak potentialProvides fluids and electrolytes - like calcium, potassium, magnesium and sodium - to rehydrate and help replenish critical nutrients lost in sweat
Lowfat Chocolate Milk:
Finish strong with chocolate milk. To learn more about the science behind
the recovery benefits of lowfat chocolate milk log on to BuiltWithChocolateMilk.com.
@chocolate_milk@builtwithchocolatemilk
/builtwithchocolatemilk
20+ SCIENTIFIC STUDIES SUPPORT THE
BENEFITS OF RECOVERING AFTER STRENUOUS
EXERCISE WITH THE HIGH-QUALITY PROTEIN
AND NUTRIENTS FOUND IN CHOCOLATE MILK
Is a natural source of high-quality
protein to build lean muscle
Has the right mix of protein and
carbs, scientifically shown to
refuel exhausted muscles and
help return to peak potential
Provides fluids and electrolytes -
like calcium, potassium,
magnesium and sodium - to
rehydrate and help replenish
critical nutrients lost in sweat
Lowfat Chocolate Milk:
Finish strong with chocolate milk. To learn more about the science behind
the recovery benefits of lowfat chocolate milk log on to BuiltWithChocolateMilk.com.
@chocolate_milk@builtwithchocolatemilk
/builtwithchocolatemilk
20+ SCIENTIFIC STUDIES SUPPORT THE
BENEFITS OF RECOVERING AFTER STRENUOUS
EXERCISE WITH THE HIGH-QUALITY PROTEIN
AND NUTRIENTS FOUND IN CHOCOLATE MILK
Is a natural source of high-quality protein to build lean muscle
Has the right mix of protein and carbs, scientifically shown to refuel exhausted muscles and help return to peak potential
Provides fluids and electrolytes - like calcium, potassium, magnesium and sodium - to rehydrate and help replenish critical nutrients lost in sweat
Lowfat Chocolate Milk:
Finish strong with chocolate milk. To learn more about the science behind the recovery benefits of lowfat chocolate milk log on to BuiltWithChocolateMilk.com.
20+ SCIENTIFIC STUDIES SUPPORT THE BENEFITS OF RECOVERING AFTER STRENUOUS EXERCISE WITH THE HIGH-QUALITY PROTEIN AND NUTRIENTS FOUND IN CHOCOLATE MILK
As you well know, activities in your store(s) and in your community are a great way to engage and educate consumers. We’ve put together a few ideas for how you might use this sports nutrition content to reach your customer base.
1. Invite local sports coaches, sports teams, gym members or weight loss/exercise groups to a grocery store tour focused on fueling with food to improve performance. Provide examples of food that can provide you with the nutrients you need to stayed fueled all day long – before, during or after exercise.
2. Partner with a local race or gym to share messaging through e-blasts, highlighting foods and recipes using your sports nutrition knowledge and easy Cabot recipes.
3. For in the store, demo simple recipes from smoothies made with Greek yogurt to Cabot cheese paired with fruits and nuts, and share why these whole foods makes a nutritious snack for fueling an active body.
a. Recipes Ideas https://www.cabotcheese.coop/healthy-snack-new-england-favorite https://www.cabotcheese.coop/chocolate-peanut-butter-banana-smoothie
b. Menu Planner for Runners https://www.cabotcheese.coop/for-runners
c. Nutrition Know-How for Coaches and Athletes https://www.cabotcheese.coop/filebin/pdf/fuelwellsoccer.pdf
4. Cabot’s latest brochure “Fuel Up For Fitness” is the perfect tool to share with all levels of athletes who are looking to maximize the benefits of physical activity through the food that they eat. Order copies for your in-store demo today, see below.