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Coaches Guide to Nutrition: What are Electrolytes?

Electrolytes are essential minerals that come in the form of sodium, calcium, chloride, potassium, phosphate and magnesium.

Milk Means More logoThey help maintain fluid balance, regulate muscle contractions, and promote healthy brain activity.

Did You Know: An athlete can lose up to two pounds of sweat (or more) after exercising? That is equivalent to 1,000 mg sodium, 200 mg potassium and 20 mg calcium (all of which are found in chocolate milk).

Encourage your athletes to refuel and rehydrate those lost electrolytes with chocolate milk (a.k.a. Nature’s Sports Drink). This can help reduce the risk of stress fractures and muscle cramping.   

Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.

A graphic explains that the majority of a smoothie should be split into carbs and protein, like milk and yogurt, and fruits and vegetables. The extras like seeds, nut butters, honey spices and oats fill in the small top portion and are optional.

Coaches Guide to Nutrition: Snack on a Smoothie

A smoothie is a perfect pre- or post-exercise snack.

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Making a smoothie can be an easy way to get a serving of dairy, fruit and vegetables. Add milk, yogurt, berries, bananas, avocado, spinach, and kale to the blender and let the magic happen.

Along with protein and carbohydrates, it will provide vitamins, minerals and fiber.    

Snacking can be detrimental when done out of boredom or in place of regular, balanced meals. But, for an athlete, healthy snacks can aid performance and recovery.

Having a snack in the hour or two before practice and in the “window of opportunity” following practice can help maintain energy levels and ensure proper recovery.

Snacks are important to maintain energy between meals, before exercise and after workouts. Snacks before and after exercise help performance as well as aid optimal recovery.

Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.