Health and Wellbeing
Milk It For All It's Worth!
Milk It For All It ’s Worth is a new and exciting campaign launched by the National Dairy Council (NDC) emphasising the nutritional benefits of milk and dairy consumption, particularly to teenagers and young adults.
Soccer international Kevin Doyle has been introduced as an ambassador for the campaign and says: ‘As I get older, I try to get every bit of an edge I can. Diet is massive in that regards’.
Get Kitted Out with a Healthy Diet
Whether in training to become a competitive athlete or taking part in sports for recreation purposes, a healthy, balanced diet along with sufficient hydration can help to optimise both your performance and enjoyment. Carbohydrates are energy providers for sport and can be stored in the muscle as glycogen. As glycogen is used up, fatigue can set in, affecting performance and stamina. The amount of carbohydrate needed depends on a number of factors including the intensity and duration of the session, along with the intensity and time of the previous training session. So before you play sport, it is recommended that you eat a meal or snack containing carbohydrate. For example, choose starchy carbohydrates such as bread, pasta, rice and potatoes. Beans, peas, lentils, fruit, milk and yogurt also provide carbohydrate. Timing of this meal is also important – see the ‘Food Fuel’ box for ideas of what to eat and when.
Protein which is important for bone building, bone maintenance and muscle maintenance is found in meat, poultry, fish, milk, yogurt and cheese. It is also critical to be well hydrated before taking part in sport. During sport lasting more than 30 minutes, fluid intake may be required. Adequate rehydration after sports is vital to replace fluids lost via sweat. Fluid requirements should also account for the ongoing sweat loss that occurs during the recovery period after exercise. In summary, food and drink after sport which replaces the carbohydrate stores, provides some protein and helps replace the fluid and electrolytes (sodium and potassium) lost in sweat is recommended.
The Campaign
Milk It For All It’s Worth is a three year campaign co-funded by the Department of Agriculture, Fisheries and Food, the Irish
dairy industry and the European Union. The campaign aims to engage 11-20 year olds by promoting the nutritional
benefits of milk and dairy consumption through an association with sport and to educate 20-35 year old women on the nutritional benefits of milk and dairy products and their role in bone health.
www.milkitforallitsworth.ie
The website www.milkitforallitsworth.ie is central to helping teenagers understand the importance of dairy consumption, in
their own language! This resource provides information on the role of good nutrition for sport as well as being interactive and fun. Indeed, the website facilitates sharing through the main social networking sites, allows users to upload their own videos and photos and enter numerous online competitions.
Information Guides
Two booklets - one specifically designed for teenagers and another written with 20- 35 year old females in mind will be available by contacting the NDC from February 2011.
Osteoporosis Seminars
The NDC, in conjunction with the Irish Osteoporosis Society (IOS), are holding nationwide seminars on osteoporosis,
with information on the role of milk and dairy products for bone health. For more information, or to avail of this service,
contact the NDC on (01) 290 2451.
Fitness and Health Professionals
Milk It For All It’s Worth will also provide information and resources for professionals working in the sport and
fitness arena. The first free seminar for health and fitness professionals took place last month in Dublin, with more regional seminars to be held throughout the three years of the campaign. Additionally, a regular Newsletter will be circulated to Fitness and Health Professionals.
Media and Radio Advertisements
Look out for the campaign’s striking media ads in magazines and newspapers, and listen out for radio advertisements
featuring Kevin Doyle!
Dairy - In a League of its Own
Dairy is commonly associated with calcium, but additionally provides as source of many other nutrients including protein and vitamins B12 and B2. Furthermore, there are a range of dairy foods to choose from and these can be incorporated into the diet easily by new and tasty ways e.g. a yogurt-based salad dressing, lattes and cappuccinos or a sprinkle of grated cheese over a baked potato.
Food Fuel
Before playing sport or exercising, eating a meal or snack containing carbohydrate is advisable. Ensure to leave some time between eating and sport participation, to avoid any discomfort. Examples of meals that could be eaten 2-3 hours before sport:
• Pasta with tomato based sauce or other low-fat sauce
• Sandwiches with salad and lean meat, chicken or fish
• Cereal and milk/yogurt
Examples of snacks that could be eaten 30-60 minutes before sport:
• Milkshake/smoothie/yogurt
• Fresh or dried fruit
• Rice cakes
Did You Know?
Eating carbohydrates as soon as possible after sport is recommended to assist in the restoration of
carbohydrate stores. Examples of suitable snacks include a fruit smoothie made with fresh fruit, juice and yogurt; cereal bars; or a low-fat milkshake.
Nutri-Myth of the Month
Myth: Being hydrated is not important for sport.
Fact: Keeping hydrated is extremely important - consume drinks which assist in replacing both the fluid and electrolytes lost via sweat during sports. Remember to account for further losses during the recovery period.
If you have any suggestions or ideas, we would be delighted to hear from you via email at feelinggood@ndc.ie or write to us at The National Dairy Council, Innovation House, 3 Arkle Road, Sandyford, Dublin 18.
Don't miss our December feature ‘Christmas Cooking: For a Festive Feast!’ - available online from Monday 20th December, 2010.
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