ULTIMATE GUIDE TO YOGURT CHOICES
Yogurt is a winning choice for athletes looking to amp up their game. Packed with high-quality protein for post-workout recovery and rich in calcium and phosphorus for strong bones, it's a nutritional powerhouse. But navigating the yogurt aisle at the store can be overwhelming. Let's break it down and find your perfect yogurt match with ease.
1 —
Protein Power: Look for 10 grams or more
Yogurt contains essential amino acids, the building blocks of protein, which stimulate muscle growth and repair, aiding in better performance during your next workout. Select yogurts that offer 10 grams or more of protein to keep you feeling fuller for longer and support post-exercise recovery.
2 —
Fat Check: Aim for 3 grams or less
While the 2020-2025 Dietary Guidelines recommend choosing low-fat or fat-free dairy products to reduce saturated fat intake, some athletes may benefit from increased fat content during periods of high training load, weight gain goals, or recovery from Relative Energy Deficiency in Sport (RED-S). If these are not your specific goals, aim for yogurt with 3 grams or less of fat based on the Nutrition Facts Label.
3 —
Sugar Smart: Choose 5 grams or less of ‘added’ sugar
Consider the sugar content in yogurt, distinguishing between natural sugars (such as lactose found in dairy products) and added sugars (e.g., cane sugar or honey). For athletes, prioritize getting most of your carbohydrates from natural sugars for optimal health benefits. Opt for "plain" flavored yogurt and add your own fruit to sweeten it naturally.
4 —
Probiotics Perks: Embrace the gut-friendly benefits
Yogurt contains live and active cultures, known as probiotics, which contribute to gut health and possibly support immunity. Maintaining a healthy gut is crucial for athletes to avoid gut distress and illness, which can negatively impact performance.
5 —
Lactose-Friendly Options: No worries!
If you have lactose intolerance, yogurt can still be an option. The probiotics in yogurt can aid in digesting lactose, making it easier for lactose-sensitive individuals to enjoy yogurt. Alternatively, there are numerous dairy-free and lactose-free yogurt options available in the market.
6 —
Yogurt Variety BReakdown:
Greek Yogurt: Higher protein, lower carbs & lactose
Greek yogurt has a thicker texture and tangier flavor due to the straining process that removes liquid whey, lactose, and sugar. It contains double the amount of protein compared to traditional yogurt and has about half the carbohydrate and lactose content.
Skyr or Icelandic Yogurt: Creamy, sweeter taste, high in protein
Skyr yogurt offers a creamy texture and a sweeter taste. It is naturally low in fat and a good alternative to Greek yogurt if you prefer a milder flavor. Skyr yogurt is high in protein (19 grams/serving) and a great source of calcium.
Swiss Yogurt: Good protein content, thinner consistency
Swiss yogurt is made from cultured milk and has a thinner consistency compared to Greek yogurt. It provides a good dose of protein (13 grams), making it an excellent post-workout snack for athletes.
Sheep or Goat's Milk Yogurt: For lactose-sensitive athletes
Sheep or goat's milk yogurt is suitable for athletes sensitive to cow milk products and lactose. The proteins in these yogurts are partially digested, making them easier for the body to use, and they also provide beneficial bacteria. Goat's milk, in particular, contains 17 percent more calcium than cow's milk and enhances iron absorption, a common deficiency in female athletes.
Plant-Based or Coconut Milk Yogurt: Dairy-free option
Coconut yogurt offers medium-chained triglycerides that can boost immunity, along with 6 grams of fiber for improved digestion and satiety.
7 —
Delicious Yogurt Recipes:
Greek Yogurt with Blackberries, Flaxseeds, & Honey: A power-packed breakfast with omega-3s, fiber, vitamin C, and antioxidants.
Coconut Yogurt with Coconut Flakes & Pineapple: Creamy and tropical with the goodness of coconut yogurt, coconut flakes, and fresh pineapple chunks for a nutrient-packed and antioxidant-rich snack.
Protein Pancakes with Strawberries & Greek Yogurt: Boost the protein content of pancakes with Greek yogurt and berries for a delicious post-workout meal.
Yogurt Bowl with Cinnamon Apples & Almonds: Cozy and scrumptious bowl with vitamins from apples, antioxidants in the cinnamon, and healthy monounsaturated fats from almonds.
Banana Yogurt Parfait with Peanut Butter: Enhance your morning workout with a combination of simple carbohydrates from bananas and the beneficial, healthy fats and protein from peanut butter.
Greek Yogurt Overnight Oats: Add Greek yogurt to your favorite overnight oats recipe for a creamy texture and an extra protein boost. Top with berries, honey, banana, or seeds for added flavor and nutrition.
Remember, yogurt can be a versatile and nutrient-dense option for various recipes and swaps, such as smoothies, pancakes, pasta dishes, spreads, and dips. Get creative and explore the many ways you can incorporate yogurt into your diet! Make sure to choose the perfect yogurt to fuel your performance. Embrace the benefits and enjoy the tasty rewards!
