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UDIM charts show fractionally what food groups should make up each meal.

Coaches Guide to Nutrition: What are Macros?

Planning your meals and snacks shouldn’t be challenging.

Break foods down into three categories: Carbs (energy), Protein (build and repair muscles), and Color (vitamins, minerals).

Adjust your plate based on your level of activity that day. Remember that your body needs carbohydrates like grains, fruits and vegetables for muscle fuel.

On hard training days, up to half of your plate should be carbs. On a recovery or rest day, make a quarter of your plate carbs. 

Plan your meal

Check out these examples for your day’s main meals:

Milk Means More logoBreakfast

  • Overnight oats with fruit
  • Egg wrap with spinach, cheese and salsa
  • Cereal with fruit and milk topped with nuts
  • Smoothie made with milk, fruit, spinach and oats
  • Don’t forget about school breakfast!

Lunch

  • Turkey roll-up with cheese, tomato and lettuce, fruit and milk
  • Grilled cheese sandwich, tomato soup, small salad, milk and pear
  • Large salad with your choice of berries, grilled chicken, cheese and vinaigrette dressing, garlic bread and milk
  • School lunches are made with student nutrition in mind!

Dinner

  • Pasta with chicken, pesto, tomatoes and peas with milk
  • Shrimp or tofu fajita bowl with brown rice, peppers, onions and shredded cheese. Add guacamole and plain Greek yogurt instead of sour cream.
  • Cheeseburger made with 90 percent lean beef or turkey on a whole grain bun with lettuce and tomato and a glass of milk. Add baked sweet potato fries on the side.

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

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Coaches Guide to Nutrition: Supplements

Did you know that dietary supplements are not regulated by the government?  

Milk Means More logoEncourage your athletes to utilize food as their first option rather than a supplement.

If your athlete decides to utilize supplements, encourage them to look for supplements with a “USP Verified,” “Informed Sport,” or “NSF Certified Sport” seal.

For athletes, it’s important to note that some supplements (or ingredients in supplements) are banned. This includes some energy drinks; encourage your athletes to utilize supplements with extreme caution.   

Supplements are intended to supplement or add to the diet – not act as a substitute for food. Supplements can include vitamins, minerals, amino acids, probiotics or herbs.      

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