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As the Avon Descent approaches, health professionals at the Wheatbelt GP Network (WGPN) have been thinking about the importance of health and nutrition for athletes and physical activity.
It also happens to be Healthy Bones Action Week, so what better time to talk about dairy foods and their unique benefit as a powerful food for many different exercises and sport.
Dairy foods include all foods made of milk – milk, yoghurt, cheese, butter, ice-cream and custard.
Of these, milk, yoghurt and cheese are the best choices.
They contain the most nutrients and have been processed the least.
Dairy foods are best known for their calcium content and strengthening bones however they also contain many other benefits for physical movement:
Calcium – provides more than one benefit. It provides healthy functioning of your heart, muscles, nerves and blood
Protein – for muscle growth and repair
Carbohydrate – to fuel muscles and provide energy
Fluid – to hydrate your body and optimise performance.
Dairy foods are some of the best foods to eat both before and after exercise for all of the reasons above.
Milk and yoghurt provide significant amounts of carbohydrate; for energy in preparation for activity, protein to repair and regenerate muscles after activity and fluid to maintain just the right amount of hydration.
When eating dairy foods before exercise, choose those that are easily digested and familiar to your body.
Milk, yoghurt and some dairy desserts that are low in fibre can prevent stomach discomfort.
Eating dairy foods before exercise can also provide a richer source of calcium, helping to build bone.
The time for recovery foods depends on the intensity and frequency of the exercise.
When there is less than eight hours between hard training sessions, it is best to eat 30-60 minutes after activity.
This helps recovery, muscle growth and replenishes the body.
If there is more time before you next plan to exercise, adding dairy to your next meal or snack will provide beneficial nutrients.
This week in conjunction with the Northam Shire, Science Hub and other health professionals, WGPN dietitians will be at the Avon Descent on Friday, August 5 from 4pm-8pm to encourage everyone to ‘Move, Eat, Think!’
Visit them at the Sport Discovery Zone at the Avon River Festival to play games, win prizes and taste some delicious dairy foods.
Health assessments can be made at Wheatbelt GP Network by calling 9621 4444 or visiting 25 Holfreter Avenue, Northam.