Nutrition Comparison: Milk and The Alternatives

Whether you believe people should or should not drink milk or whether you are allergic to milk or have lactose intolerance, here are some alternatives with nutritional information as well as what these options have to offer:

Milk
• The best source and absorption of Calcium and Vitamin D (out of all options noted below)
• Contains a good amount of protein (8 grams/8 oz)
• Contains about 12 grams of sugar, however, it is from a natural source called lactose
• Contains a good amount of phosphorus, magnesium, riboflavin and B12

Soy Milk
• Second best to milk. Typically fortified with Calcium and Vitamin D
• Contains a very similar content of protein (7 grams/8 oz)
• Sugar content is typically added
• Contains antioxidants and phytochemicals that have been shown to decrease heart disease, lower cholesterol and decrease certain types of cancers

Almond milk
• Can be a good alternative to milk if you are looking to cut the calorie content
• Hardly contains any protein (1 gram/8 oz)
• Sugar content is typically added
• Rich with Vitamin E, A and B12

Rice, oat or hazelnut milk
• Not the best milk alternative
• Hardly contains any protein (1 gram/8 oz)
• Typically contains a high amount of added sugars
• Compared to the other milk alternatives it’s nutritionally poor
• Fortified with Vitamin A, D and B12

Coconut milk
• Contains as much fat as whole milk (in most products)
• Contains hardly any protein (<1 calcium="" gram="" or="" oz="" p="">• Not much added sugars
• Typically fortified with Vitamin D and B12

Hemp milk
• A good alternative for people with allergies
• Protein content is closer to half that of milk (3 grams/8 oz)
• May contain a minimal or a high amount of added sugar
• Contains a good amount of omega 3
• Rich with B12, Magnesium, Phosphorus and Riboflavin and
fortified with Calcium and Vitamin D

What to choose? Choose higher protein content, no (or low) added sugars (stick to original or unsweetened) and fortified with vitamins and minerals (at least 30% Calcium and 25% Vitamin D of daily value, per 8-oz serving)

Type of Milk (1 cup)	Calories	Fat	Sat. Fat	Chol.	Protein	Carbs	Sugars
Whole cow's milk	150	8 g	5 g	35 mg	8 g	12 g	12 g
2% cow's milk	130	5 g	3 g	20 mg	8 g	13 g	12 g
1% cow's milk	110	2.5 g	1.5 g	15 mg	8 g	13 g	12 g
Skim cow's milk	90	0 g	0 g	<5 mg	8g	13 g	12 g
Soy, unsweetened	80-90	4-4.5 g	0.5 g	0 mg	7-9 g	4-5 g	1-2 g
Soy, plain/original	70-130	2-4 g	0-0.5 g	0 mg	5-8 g	8-16 g	6-9 g
Almond, unsweetened	30-50	2.5 g	0 g	0 mg	1 g	1-5 g	0-1 g
Almond, original	50-60	2.5 g	0 g	0 mg	1 g	6-8 g	5-6 g
Hemp, unsweetened	70	6 g	0.5 g	0 mg	2 g	1 g	0 g
Hemp, original	100-140	5-6 g	0.5 g	0 mg	2-4 g	8-20 g	6-14 g
Rice, plain	80-130	2-2.5 g	0 g	0 mg	1 g	16-27 g	8-14 g
Oat, original	110-130	1.5-2.5 g	0 g	0 mg	4 g	24 g	19 g
Hazelnut, original	110	3.5 g	0 g	0 mg	2 g	18 g	14 g
Coconut, unsweetened	50	5 g	5 g	0 mg	1 g	1 g	0 g
Coconut, original	80	5 g	5 g	0 mg	1 g	7 g	6 g

·        Table  Taken from Spark People website

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Vitamin D and Athletic Performance

Vitamin D has been talked about quite a lot in the past several years. Most commonly it comes up when talking about bone health. However, Vitamin D does have many other functions besides bone health, including sports performance. So, let’s break it down:

• Vitamin D is a fat soluble vitamin that is also a hormone.
• There are two main forms of Vitamin D: D2 (ergocalciferol) which is the inactive form and D3 (cholecalciferol) which is the active form.

• People get Vitamin D mainly from exposure to the sun or ultraviolet B (UVB).
• The recommendation for sun exposure is 5 -30 minutes per day between the hours of 10am -3pm. Age, skin tone, location and what season it is may change sun exposure required. Therefore, people that train inside, partake in winter sports and live in northern latitudes might be more lacking in exposure.
• Vitamin D is also found in certain foods including: fatty fish (salmon, sardines, mackerel, etc.), dairy products and fortified foods and beverages. However, it’s fairly difficult to reach the recommended daily allowance (RDA) with food alone (the RDA is 400-800 IU/day).

• Vitamin D has been shown to play a role in prevention of: cancer, heart disease, autoimmune disease, infection, diabetes and bone disease (including fractures and stress fractures).
• In addition, Vitamin D plays a role in muscle strength, muscle mass, muscle function, balance control, endurance, speed, reaction time and inflammation.
 • Interestingly enough, more than 77% of Americans are Vitamin D deficient which probably includes athletes.
 • Deficiency may cause muscle injuries, stress fractures and respiratory infections. Therefore, it is very important to check what our Vitamin D levels are.

 • Vitamin D is tested by taking a blood sample of 25(OH)D.
 • Deficiency is defined as < 20 ng/dL of 25(OH)D, insufficient is 20.1-29.9 ng/dL and sufficient is > 30 ng/dL. However, it seems that the optimal level for athletes is higher at 40- 50 ng/dL. There is no apparent benefit of having levels higher than 50 ng/dL.
 • Supplementation of Vitamin D is recommended in case of deficiency. To know exactly how much, consult with your physician and registered dietitian.

 So, since summer is just around the corner, make sure you play outside and get at least 10-15 minutes of sun exposure during the peak hours with no sun screen to get some good quality Vitamin D. And don’t forget to apply sun screen, if you are going to be outside for a long time. In addition, make sure you eat high sources of Vitamin D including fish, dairy products and fortified foods and beverages. You can get your Vitamin D level tested and consult with a professional for further guidance.

Written by: Noaa Bujanover - MS, RD, CSP, LD/N, CSCS

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Snacks to Pack While Traveling

These foods can be packed in your bag and carried right on the bus with you. They are quick and easy snack ideas.

• Whole grain crackers
• Pretzels
• Fresh fruit (apples, oranges, etc)
• Bagel
• Granola Bars
• Granola
• Nuts (almonds, cashews, etc)
• Baked tortilla chips
• Whole grain Fig Newtons
• Banana chips 

If you have a cooler on board these foods can also provide the healthy snack you are craving.

• Cheese stick
• Yogurt
• Baby carrots
• Celery sticks (with peanut butter, if desired)
• Sliced fresh fruit 

Guest Blogger: Duncan Anderson, USD Dietetic Intern

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Trouble making a grocery list?

Eating a variety of foods will help ensure you are meeting your vitamin and mineral needs.

Here are some suggestions to add to your "usual" grocery list.

Protein

• chicken breasts
• sliced turkey
• canned tuna
• lean ground beef
• eggs
• peanut butter
• canned beans
• nuts

Carbohydrates

• bread, bagels, and English muffins
• cereal
• rice, pasta
• potatoes
• corn, peas
• crackers, pretzels, popcorn
• snack bars

Dairy

• milk
• yogurt
• cheese
• cottage cheese

Vegetables

• tomato or V8 juice
• tomato sauce
• salsa
• frozen mixed vegetables
• carrots
• broccoli
• onions
• garlic

Fruits

• apples
• bananas
• oranges or orange juice
• pineapple
• pears
• peaches
• raisins

Other

• olive or canola oil
• butter
• jam, jelly, honey
• salad dressing
• salt and pepper
• cinnamon

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Eating for Sport - Cross Country

Long distance running is demanding on the body; not only with energy requirements, but with the toll it takes on muscles. For that reason, proper nutrition cannot be over-looked. Miles add up very quickly throughout the course of the season so having a nutrition plan to help you keep up with your nutrient needs is absolutely necessary.

Photo Credit: Women's Health Magazine

Are you meeting your energy demands? A 10 mile run could burn around 1,000 calories! A diet for runners should be comprised of mostly carbohydrate. By now, I am sure most of you have heard coaches or other people tell you to eat carbohydrates. Carbohydrates, when metabolized in the body, are converted into glucose. It is glucose that it is stored in muscles as glycogen. Your body is only able to store up to certain amount of glycogen and then it must be replenished by food after it is depleted. It is not like fat where your body has a high storage capacity.

Become familiar with foods that are high in carbohydrate. You probably already have some favorite pre-event snacks, but take a minute to look at them closely to see how much carbohydrate they actually offer you. Your carbohydrate intake should reflect how much you are training. If you doing extra training that day, eat more carbs. Your daily carbohydrate needs should be in the range of 3-4.5 grams per pound of body weight.

Protein and fat are still important in an athlete’s diet. Protein is needed to help build and repair muscle tissue. Eat approximately 0.55-0.64 grams per pound of body weight of protein per day.

Fat is needed for the absorption of some vitamins, insulation, and the production of hormones in the body. Fat should make up about 20-35% of your total calories for the day. Focus on unsaturated fats due to their added health benefits.

Being too restrictive with calorie intake will negatively affect your performance because it will not allow your body to properly fuel and refuel for your events. For women, eating too few calories can cause disruptions in her menstrual cycle. Loss of menstruation is not a normal part of training and should be discussed with a physician. The low levels of estrogen related to missing periods can impair bone mineral density, which can increase the risk for developing other health concerns such as osteoporosis.

A common nutrition concern for long distance runners, especially females, is iron. Many runners are at an increased risk for developing an iron deficiency, especially if they do not eat a lot of meat. When people suffer from an iron deficiency, they feel fatigued. But before running to the store and buying iron supplements, please seek advice from your personal or team physician. Iron supplements, like other supplements, have the potential of causing adverse effects if they are taken when they are not necessary.

Ready to head out for your long run? Choose a pre-exercise snack that, of course, is high in carbohydrate but also lower in protein, fat, and fiber. Eating foods that are high in these will likely cause some stomach upset while on your run because they take your body longer to digest. The longer time you have before you run, the larger meal or snack you can have without worry about it bothering your stomach. Don’t forget about eating after you get back! Eating a snack immediately after your run will help you replenish your energy stores. Choose a snack that is high in carbohydrate, but also offers some protein. Protein will help repair your muscles and allow you to recover more effectively before your next run. You are not done with your training until you eat your post-run snack!

As with any other sport, making sure you have adequate hydration is key to optimal performance. It only takes a 2% loss of body weight caused by dehydration to significantly impact your performance.

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Soy Foods and the Athlete

Are you interested in learning more about soy foods and how it can fuel sport? Whether it is because you are vegetarian looking for ways to meet protein needs or you are curious in different types of proteins, this consumer report complied by Academy of Nutrition and Dietetics will provide helpful information. 

Photo Credit: Health.com

For general nutrition information, a good resource to know is the Academy of Nutrition and Dietetics website, eatright.org. 

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Refueling

In sports, there is always an emphasis on the importance of pre-workout, pre-game, and pre-race preparation. Obviously, we want our bodies to be as well equipped as possible (by sleeping, hydrating, and eating properly) to compete at the highest level against our competition. Although, I wonder if athletes understand how crucial post-workout, post-game, and post-race refueling is. After workouts and competitions it is vital that the body is replenished with the right foods and fluids in the correct way. Here are three quick tips to refueling…

1) Carbohydrate to Protein Ratio (4:1)

*Refuel with foods that are four parts carbs to one part protein. After exercise carbs can be more easily stored as recovery fuel and protein allows the body to rebuild what it loss.
*Examples include: chocolate milk, peanut butter with a banana, fruits and nuts.

2) Replace Fluids Lost

*Drinking 16-24oz of adequate fluids for every pound lost during working out. For those of you out there who don’t weigh yourself before and after your workouts… follow a simpler rule: Pee till it’s a pale yellow color (lemonade).

3) 30 Minutes

*It is key that athletes begin to refuel and rehydrate no longer than 30 minutes after working out. The longer athletes wait to refuel the longer it takes to recover. Getting something in the body ASAP after exertion will allow for increased storage.

Guest Blogger: Krista Creager, nutrition student at South Dakota State University

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