Running into Sports Nutrition

Author: Emily Tills | November 22, 2017

Running into Sports Nutrition

Professional sports teams like the New York Yankees and Washington Redskins, along with hundreds of other collegiate teams, have hired nutrition professionals dedicated to providing sports nutrition for performance and recovery. But it’s not just the professionals that need help fueling their bodies for success! Sports nutrition is one of the hottest topics in the world of nutrition and health. The principles of sports nutrition can be applied to anyone participating in physical activity!

One of the most popular fitness activities worldwide is running. Whether you’re competitive or jogging for fun, running is a relatively low-cost way for everyone to get active. But, if you haven’t worked out in a while, it may be hard to get back up to speed.

American Dairy Association North East teamed up with Fleet Feet Sports, Syracuse, a franchised running store with locations all over the U.S., to learn some tips and tricks to help folks lace up their shoes and get back on the pavement. In addition to running (get it?!) a store stocked full of gear, Fleet Feet Sports, Syracuse offers a variety of training/support programs for runners of all levels. 

We caught up with Diane, a member of the ‘No Boundaries & WalkFit’ group for beginners, to learn how she got back into running, how proper nutrition helps her, and her progress!

Setting the Pace

Diane has been running on and off for a few months now after she had her second child. She decided to try No Boundaries to help her lose the baby weight and get more active. There is a group run on the weekends, where everyone meets up for a longer distance run. During the week, each team member has 2 homework runs to help them get ready for the race. Diane’s goal is to complete the Baldwinsville Turkey Trot, a Thanksgiving Day 5k, under 30 minutes!

Nutrition is Key

In addition to regularly reading health and fitness magazines, Diane attends Fleet Feet Sports, Syracuse presentations about the importance of hydration, healthy diets, and how to maintain energy. She has also seen how healthy eating and exercise correlates to how you feel. Along with training, Diane cut down on junk foods and saw how eating a healthy diet and exercise can affect body functions and energy levels.

One key to Diane’s success is refueling after a tough run. Her drink of choice is chocolate milk! Chocolate milk is one of the most perfect sources of carbohydrates and protein. A refuel snack should be about 3:1 carbs-to-protein ratio, and chocolate milk has just that.

In one 8 oz. glass there is 8g of protein, 9 essential vitamins and minerals, and 26g of carbohydrates. It’s convenient, nutritious and tasty! Another great option for refueling is a smoothie. They not only have all the benefits of milk, but combine fruit, too, to provide antioxidants necessary for recovery! Check out this dietitian’s tips on making a better smoothie!

Crossing the Finish Line

Nutrition and physical fitness goes hand in hand, that’s why it’s important to be conscious of both when you start a program. To see the results you want, you have to put in the work with your diet and stay dedicated to your workout routine. Refueling will help you recover from your workout and build more muscle. Fueling and refueling are the keys to success!

Want more ideas for post workout snacks? Download this protein for performance sheet here.

American Dairy Association North East is one of 19 state and regional promotion organizations working under the umbrella of the United Dairy Industry Association. It is the local affiliate of the National Dairy Council®, which has been conducting nutrition education and nutrition research programs since 1915. For more information, visit

Created in partnership by the National Football League and National Dairy Council, which was founded by America’s dairy farmers, in collaboration with the U.S. Department of Agriculture, Fuel Up to Play 60 is the nation’s largest in-school wellness program and creates real transformational change in more than 73,000 schools. Learn more at