“Where is the milk?”
That’s usually the first question Elizabeth cross country coach Alan Smalls hears from his athletes once they are finished with their races and start cooling down.
That’s because Elizabeth High School’s 2015 Cross Country team made a promise at the beginning of their running season to choose natural energizers and recovery tools to promote health and performance.
“Bananas for pre-race snacks and milk and water for recovery have been the choice for our athletes,” Smalls said.
Diving into the science, it makes sense then why the Cardinal runners have noticed more energy this season. Eating before exercise is necessary to prevent hunger and also to stay physically comfortable and mentally alert during an event.
Food choices at a pre-exercise meal should include carbohydrates, which supply fuel to working muscles, and fluids to hydrate the body. Choosing a high-carbohydrate snack one hour or less before events will help provide energy you need during an event, and as the Elizabeth runners have learned, a banana or other piece of fruit is a great choice.
Following exercise, milk refuels the body with the fluid, protein and electrolytes the body craves. Read more about milk’s role in exercise recovery here.
Coach Smalls believes that the Fuel Up with Milk grant from Western Dairy Association farm families is the reason that his team has been able to ramp up workouts this season. He also plans to continue to work with high school food service staff to order milk for the team.
“Our school has been great about serving as our purchaser, and have made arrangements for us to get our milk when we ask for it,” Smalls said.
The whole Elizabeth High School community is supportive of the cross country athletes refueling with milk. “We are excited about the results," he said.
Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.