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

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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

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

alcoholic beverages, which dehydrate you.

Building an Athlete’s Meal Plan

Because timing is key, structuring a meal plan for an athlete should be centered

around workouts. For serious athletes, it’s ideal to bookend workouts with food by

eating a higher carb snack within an hour before working out. This pre-workout

meal provides energy and prevents hunger. Follow up the workout with a mix

of carbs and protein to repair the body. Ideally, the post workout meal or snack

should be consumed within 30 minutes to an hour after working out.

Provide fuel every 3-4 hours throughout the day to maximize energy and lean

muscle, reduce body fat, and control hunger. For athletes that are trying to gain

weight or maintain a high level of energy with intense training, they should plan to

eat snacks every 2 hours between meals.

Sample Athlete Meal Plan2500 calories and 20-30g protein per meal

7AM BREAKFAST

7PM DINNER

• 2 scrambled eggs

• 1 oz. Cabot Cheddar cheese

• 1 cup 100% orange juice

• 1 whole wheat English muffin with 1 tablespoon peanut butter & honey

• 4 oz. salmon

• 1 large sweet potato with coconut oil

• 1 whole wheat dinner roll

• 2 cups mixed greens salad with 2 tablespoons balsamic vinaigrette

• 1 large banana

• 1 cup chocolate milk

• 1 scoop Cabot Whey Protein

• 1 tablespoon flax or chia seeds

• 1 cup Cabot Greek-Style Yogurt

• 1 cup berries

• 1 oz. almonds

• 4 oz. deli turkey

• 2 slices whole wheat bread

• 1 oz. Cabot Cheddar cheese

• ½ avocado, smashed or sliced

• Layer sandwich with lettuce, tomato, onions

• 1 large apple

10AM POST WORKOUT RECOVERY SHAKE

12PM LUNCH

3PM SNACK

8AM WORKOUT

Shareable ContentTwitter

Facebook

Kids have an early morning game? Give them a Get Up and Go Breakfast Bars to energize & fuel their muscles! http://bit.ly/1dAI1LX

Athletes need 20-30 grams of protein at each meal. This Peach Recovery Smoothie makes a great post-work snack. http://bit.ly/1SUSLSi

This Veggie Egg Strata is packed with vitamins & minerals to help protect athletes from disease and injury! http://bit.ly/23GUe9M

Smoothies are a great way to add some extra nutrients to your day. Refuel with this Peach Recovery Smoothie http://bit.ly/1SUSLSi

Did you know that carbs are used by muscles during exercise, especially

at high intensities and long durations? Athletes need 45-65% of their

calories to come from high quality carbohydrates like whole grains, fruits

and starchy vegetables. If your athlete has a morning game or all-day

competition, start their day with one of these Whole Grain Get Up & Go

Bars! https://www.cabotcheese.coop/whole-grain-get-up-and-go-bars

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. This Peach Recovery Smoothie is made with

Greek yogurt, fruit and coconut water, making it the perfect post-workout

snack! https://www.cabotcheese.coop/peach-recovery-smoothie

Athletes may need more vitamins and minerals than non-athletes.

Encourage your athlete to eat 5-9 servings of fruits and veggies per day

to protect their body from disease and injury. This Vegetable, Egg &

Cheddar Strata is loaded with brightly colored vegetables that contain a

variety of nutrients!

https://www.cabotcheese.coop/vegetable-egg-cheddar-strata

WHOLE GRAIN GET-UP-AND-GO BARS

VEGETABLE, EGG & CHEDDAR STRATA

PEACH RECOVERY SMOOTHIE

Recipes Nutrition Facts available online.

Healthy Snacks To Go: A New England Favorite

Single Serving

Whole Grain Get-Up-and-Go BarsMakes 16 Small or 8 Large Bars

Peach Recovery Smoothie Makes 2 Smoothies

Vegetable, Egg & Cheddar StrataMakes 8 Servings

INGREDIENTS• 2 tablespoons raisins• 2 tablespoons roasted walnuts• ¾ ounce Cabot Farmhouse Reserve Cheddar or Vermont Sharp Cheddar, cubed

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.

In-Store Demo Suggestions/Handouts

Fuel Up For Fitness BrochureAVAILABLE TO ORDER »

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.

@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

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.