Whether you’re looking to train for your next marathon or just a simple at-home workout, what you eat before and after is key in restoring your body with the fuel needed to perform. For some, this can be a complicated process to figure out, as there is a lot of information on supplements and diets meant to simplify this. However, the easiest way to replenish your body with good nutrients is through a balanced diet with dairy!
What Does a Balanced Diet Look Like?
Changing habits through dramatic shifts often leads to reverting to old behavior. Sustainable change is more likely to stick through small habits over time. A balanced diet is vital as it allows for flexibility in your lifestyle. Here’s a practical guide to structuring what should be on your plate:
Vegetables: Vegetables contain vitamins, minerals, and micronutrients keeping your body healthy. When adding vegetables to your meal, think of the different varieties of colors and flavors you can add. Topping your roasted veggies, veggie soups, and salads with cheeses like parmesan, cheddar, or cottage cheese is an easy and delicious way to add more flavor to your dish.
Protein: Protein is an essential macronutrient that helps build and repair muscles, transport oxygen, and provide energy. Foods like fish, beef, poultry, cottage cheese, cow’s milk, mozzarella, halloumi, beans, and nuts are all great protein sources.
Whole Grains: Whole grains like whole wheat, barley, wheat berries, quinoa, oats, and brown rice provide necessary fiber, vitamins, and minerals that help control cholesterol levels, weight, and blood pressure. Refined grains like pastries, crackers, and white bread can raise blood sugar and aren’t a substitute for whole grains.
Healthy Fats: Healthy fats are part of a balanced diet as they provide us with energy and help our bodies absorb vitamins A, D, and E. Foods like cow’s milk, cow’s cheese, cow’s yogurt, olive oil, avocado, and even fish contain healthy fats that are excellent to eat in moderation.
Fruit: Fruit contains various essential nutrients like fiber, Vitamins C, A, and E, magnesium, zinc, and phosphorus. When looking for a post-dinner treat, fruits are a healthy alternative to sugary desserts like ice cream, cakes, and cupcakes. One tasty alternative is whipping ¼ cups of heavy cream with a drop of vanilla extract and serving it alongside fresh strawberries or peaches!
Dairy: Dairy products, whether it’s cheese, yogurt or fluid milk, can contain up to 13 essential nutrients, making them a nutrient-dense (and affordable) choice. The nutrients provided by dairy contribute to many key functions and processes in your body. Additionally, yogurt, kefir and even buttermilk offer probiotics to regulate and improve gut health. Dairy is a great additive to improve flavor and increase nutrient consumption.
Supplementing Your Diet
While following a balanced diet and proper rest are key to feeling energized, healthy, and strong, sometimes you might need a little extra support or on-the-go nutrition. Protein powders are popular amongst gym-goers and athletes for muscle recovery and refueling, but keep in mind, not all protein powder is created equal.
Dairy exclusively contains whey and casein protein—two proteins that help build your immune system and rebuild muscle mass. The difference between these two proteins is how long they release their amino acids. Casein helps our muscles repair overnight from its slow release while whey quickly refuels them after a challenging workout.
Whey is a complete protein, which means it contains nine essential amino acids. Our body naturally creates amino acids but doesn’t create essential ones. So supplying our bodies with essential amino acids is necessary and whey is an excellent source! If you want us to show you the whey, click here.
Refuel, Repair, Rest, and Repeat!
While protein powder is great for repairing muscles, there are other alternatives to refuel after a long and tiring workout. Simply reaching for a glass of milk, or better yet chocolate milk, is the perfect way to replenish your body. Just one 8-ounce glass of milk offers 8 grams of protein, the right carbohydrate to protein ratio, 13 essential nutrients, including electrolytes, and it’s made up of 85% water. All of this comes together to rehydrate critical nutrients lost in sweat and refuel tired muscles. So next time you’re cooling down from a workout, refuel with dairy!
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