Calcium Needs For Young Athletes

by Andrea Chernus

Andrea Chernus teaches Sports Nutrition in the Masters program at Columbia University Teachers College. She has advised athletes at Columbia University Athletic Dept and at The Sports Performance Center at NYU/Langone's Center for Musculoskeletal Care in NYC. Through her association with Nutrition Conditioning Inc., she advises students at The Juilliard School on performance nutrition. She has also lent her expertise to the Broadway show, Hamilton The Musical. Ms Chernus is the co-author of the sports nutrition book, Nutrient Timing for Peak Performance. In her private practice in New York City, Ms. Chernus sees athletes, dancers, actors, vocalists, and everyday people seeking to improve health and performance.

Dietary Supplement Use

by Matt Darnell

Dr. Darnell is an Assistant Professor within the Department of Sports Medicine and Nutrition at the University of Pittsburgh and Director of the Master of Science program in Wellness and Human and Performance. Additionally, he also serves as the Sports Dietitian for the Pittsburgh Steelers. Matt has a Doctorate degree in Rehabilitation Science. He received his Bachelor's and Master's degrees in Clinical Dietetics and Nutrition at the University of Pittsburgh. Matt is a Registered Dietitian, Board Certified Specialist in Sports Dietetics, and Strength and Conditioning Coach Certified.

Power Up Your Game with Whole Food Snacks

by Kelly Springer

Kelly Springer’s passion for nutrition started at a very young age and grows stronger every day. She has been fortunate to have worked in multiple areas of nutrition. She started her career at age 17 and has worked as a clinical, residential, bariatric, community, retail and media dietitian. She now owns her own nutrition company, Kelly’s Choice, LLC. Kelly’s Choice contracts RD’s to promote the message of “real food”. Kelly is currently consulting with food companies, colleges, sports teams, school districts, restaurants, medical practices, television stations and work places. Kelly’s goal is to share her passion for nutrition with the world.

Best Bang for your Buck

Nutrient-Rich Food & Beverages on a Budget

by Sue A. James

Grocery store shopping can be a challenge to a family’s budget. Planning ahead and writing a list will help to ensure nutrient-rich foods land in the grocery cart. Limit time in the grocery store aisles where the prepackaged, less nutritious food items are located. These are costly and do not provide the nutrition bang for the buck that families require.

Here are money saving tips for a family-friendly budget:

$ Saving Tip #1:

Start each meal with a fiber-rich base. Oatmeal, beans, rice, potatoes, whole grain bread, and tortillas are examples of high fiber, nutrient-dense meal bases. A cost-saving measure is to avoid buying individual packets or containers of food items. There are usually more servings at a better price when you avoid individual packets or containers. An example of this is oatmeal. Individual oatmeal packets are often more costly than buying a large oatmeal container.

$ Savings Tip #2:

Purchase fruits and vegetables in season to save money. Another cost-saving tip for families on a budget is to buy reduced sodium canned vegetables and canned fruit in water or 100% fruit juice. Stores will place them on sale. It’s a great way to stock up the pantry and save money.

$ Savings Tip #3:

Choose and eat lean proteins at home. Purchase chicken breasts and thighs, ground beef, deli turkey, canned tuna, eggs, yogurt, and cottage cheese. Make your own meals for good health and a fit wallet.

$ Savings Tip #4:

Buy grocery store brands. They are often much less expensive than the national brands.

$ Savings Tip #5:

Get your local grocery store app or card for additional in-store savings. Grocery stores often provide savings electronically to their customers. Take advantage of this savings opportunity.

Here are some budget-friendly meals to try at home:

Breakfast Option Lunch Option Dinner Option
1 c. Oatmeal (cooked)
1 T. Peanut Butter
1 T. Raisins
8 oz. Low-Fat Milk
Tuna in a Wrap w/1 tsp. Mayonnaise and Lettuce
Carrot Sticks
8 oz. Low-Fat Milk
5 oz. Lemon Chicken
1 c. Brown Rice
1 c. Steamed Broccoli
1 c. Peaches in 100% Fruit Juice
8 oz. Low-Fat Milk

To Train Restrained Sends Performance Down the Drain 

by Leslie Bonci, MPH, RD, CSSD, LDN 

If athletes aren’t adequately fueled they may be slower, weaker and earlier to fatigue. Athletes who customize and strategize the what, when, and how much they eat are the ones who will be able to do the best when they train and compete. Learn more here.

Increase Hydration with Dairy

by Allison Kreimeier, MS, RD, CSSD 

Milk counts towards your daily fluid needs. Replacing 1-2 servings of daily fluid needs with dairy enhances overall health. Here are 3 ways to include dairy and keep you hydrated throughout the day. 

Vitamin D and Dairy

by Allison Kreimeier, MS, RD, CSSD 

Did you know that during the winter months, it can be harder to maintain a healthy level of vitamin D? Dairy is a good source of this powerful micronutrient.

Athletes - Eat Lunch! 

It is just as important for athletes to eat lunch as it is breakfast. Avoid low energy levels during practice by not skipping lunch. For some food and fuel options download this handout

Fueling Essentials for the Lactose Intolerance Athlete

Dairy can play an important role in an active lifestyle. Milk and dairy foods provide an essential source of high-quality protein and calcium for athletes. Download a new locker room tip sheet for lactose intolerant athletes here.

Power Performance with Protein

Athletes require more protein than the average person. Download this new locker room tip sheet to help your athletes power up their performance!

New “Wheys” to Boost and Spread Protein Throughout the Day

10 Wheys to Boost Protein at Meals

Whey protein is great for post-exercise recovery because it contains all of the essential amino acids, including high amounts of leucine, which helps to rebuild muscle. One tablespoon of whey protein provides 4g protein. Check out National Dairy Council’s new infographic.

Don’t Let Winter D-Prive You

Get Your D

During the winter months, we spend less time outdoors and have less exposure to the sun which is one of the ways the body makes Vitamin D. Without sunlight, the body relies on food sources to get this essential nutrient. Vitamin D has two major functions – enabling the immune system to fight infections and allowing the body to properly absorb calcium to build strong bones. Check out the video to find out which foods are a good source of D.

Too Busy for Breakfast? Think Again.

Coaches and health professionals agree – fueling your day Is non-negotiable. Breakfast breaks the overnight fast and kickstarts your mind and body for a day of action.

Don’t believe us? Sports nutrition expert Heather Mangieri lays out the facts and shares quick breakfast ideas for folks on the go:

Looking for Quick Breakfast Ideas? We got ya covered:

Yogurt Banana Shake Oatmeal Skim Milk

Snack Attack

Kelly Springer

Snacking is a great way to fuel the body and keep hunger in check. Choosing healthy snacks can be overwhelming given the countless options available on store shelves. Remember to keep it simple and plan ahead! Get tips from sports nutrition expert Kelly Springer.

Going All The Whey!

Whey Protein

Making the most of practices includes post workout nutrition to replenish the body. Sports nutrition expert, Leslie J. Bonci, a consultant for the Pittsburgh Pirates, the Toronto Blue Jays, Kansas City Chiefs and member of the Whey Protein Advisory Panel, explains why athletes should “go all the whey” after workouts.

For Athletes with Lactose Intolerance: Eliminating Dairy is Not the Right Move

For Athletes with Lactose Intolerance

Athletes derive many nutritional benefits from milk – carbohydrates for energy, electrolytes for fluid balance, and calcium and vitamin D for strong bones. Scientists have found that low-fat milk is better than sports drinks for replacing fluids lost during exercise. And, dairy milk also contains the two proteins best for rebuilding muscles: casein and whey. Learn More

Nutrition Basics for Athletes 101

Nutrition Basics for Athletes 101

As kids head back to school, for many that also means back to busy sports schedules. Coaches say that one component of sports training that is often overlooked, but can have a major impact on performance, is nutrition. In this video, sports nutrition expert and board certified specialist in sports dietetics, Heather Mangieri, shares advice on balancing menus to include the right combination of nutrients for well-nourished athletes.

Brooklyn Nets Strength & Conditioning Coach Shares Advice for Training Camp Recovery

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Brooklyn Nets Strength and Conditioning Coach Dan Liburd says replenishing essential nutrients after long workouts is crucial to combat muscle breakdown and fight stress that comes with heavy exercise.

Cornell University’s 1,100 Athletes Refuel With Chocolate Milk

Clint Wattenberg

Cornell University Coordinator of Sports Nutrition Clint Wattenberg, serves 37 Big Red teams and approximately 1,100 athletes. According to Wattenberg, “The composition of low-fat chocolate milk is probably the gold standard for a recovery beverage.” Wattenberg worked with Cornell Dairy’s world-class food scientists to develop Big Red Refuel, a protein fortified chocolate milk that serves as the primary refuel beverage/snack for Big Red athletes after they lift and train. The American Dairy Association asked Wattenberg to create locker room tips sheets on refueling. Download Refuel tip sheets.

Sports Nutrition Panel Weighs in with Top Good Habits for Athletes

We asked our expert panel of sports nutritionists to name the top habits high school and college athletes should develop to enhance performance. See what they had to say. Read article.

Sports Nutrition Panel Offers Top Advice for High School & College Athletes

The American Dairy Association asked our expert panel of sports nutritionists to share their top advice for high school and college athletes for National Nutrition Month. Find out what the top 3 foods they say high school athletes should include in their diet and the top 3 they say to limit. Read article.

Cornell Opens Big Red Fueling Station for Athletes

March Expert Sport Nutrition Panelists

Cornell Provides Chocolate Milk to Athletes. Cornell joins growing college trend – spotlighting importance of nutrition for athletes by opening a Big Red Fueling Station offering nutrient rich foods like chocolate milk. Watch video.

Past Featured Articles

Food Shopping For Performance - By Kelly Springer, MS, RD, CDN, sports nutrition expert and national media spokesperson on nutrition.

Eating to Prevent Injury - By Heather Mangieri, MS, RD, CSSD, LDN, owns Nutrition CheckUp, a nutrition consulting practice and is a national spokesperson for the Academy of Nutrition and Dietetics. Her advice has been featured in media including Fitness Magazine, Cosmopolitan, Woman’s Running Magazine, ELLE, Woman’s Health Magazine, Men’s Health, Men’s Fitness, The New York Times, Chicago Tribune, LA Times and USA Today. Watch video!

Endurance for Basketball - By Heidi Skolnik, M.S., C.D.N., FACSM, nutrition consultant to the New York Knicks Basketball Team, the New York Giants Football Team and the New York Mets Baseball Team.

Post Workout Recovery - By Michelle D. Wright, M.S., R.D., CDE, CSSD, nutrition consultant for Rutgers University Athletic Department and Center for Nutrition and Diabetes Management at Hunterdon Medical Center.

Pre-Game Fuel - By Molly Morgan, RD, CDN, CSSD, nutrition consultant for the Ottawa and Binghamton Senators (NHL/AHL hockey), blogger for and contributor to CNN, ESPN-Women, Fitness, Glamour, Health, Men’s Health, Readers Digest, Real Simple, Self, Shape and Women’s Health.

Breakfast - By Clint Wattenberg, Coordinator of Sports Nutrition at Cornell University.

Preseason Football Tips - from Buffalo Bills’ Strength & Conditioning Coach Dan Liburd The Bills’ Strength & Conditioning coach shares tips for preseason football.

Hydration - By Leslie J. Bonci, MPH, RD, CSSD, LDN, sports dietitian for the University of Pittsburgh’s department of athletics, and nutrition consultant for the Pittsburgh Pirates, Toronto Blue Jays, Kansas City Chiefs and former sports dietitian for the Pittsburgh Steelers and Pittsburgh Penguins.

Advice for Athletes Eating On The Run - By Felicia D. Stoler, DCN, MS, RDN, FACSM, author of Living Skinny in Fat Genes, The Healthy Way to Lose Weight and Feel Great, and former host of TLC’s Honey We’re Killing the Kids.


Milk is an effective exercise recovery drink. It supplies high-quality protein and power-packed nutrients that the body needs after a workout. Learn more about the role of milk in sports nutrition with these resources.

Whey Protein for Sports

A by-product of cheesemaking, whey protein has emerged as a nutrient powerhouse for athletes.