Dairy is a vital component of any balanced diet, but it's especially important for female athletes. With healthy doses of calcium, riboflavin, protein, magnesium and vitamins A, B-12 and B-6, dairy products such as milk, cheese and yogurt help maintain bone strength, keep muscles working optimally, and keep your energy revved for the sports you love.
     Recently, the National Dairy Council launched a campaign emphasizing three servings of dairy a day to help lower risk for disease and optimize fitness performance. Following are ways to incorporate some of the healthiest dairy choices into your diet and guidelines on how much you should eat.

Jumpstart your day with ricotta cheese. With 14 grams of protein and 300 mg of calcium per half-cup serving, light ricotta cheese is an excellent addition to any athlete's diet. Try spreading a mixture of 1/3 cup light ricotta cheese, 1/2 cup crushed pineapple (with juice), 1 tablespoon Splenda, 1/2 teaspoon vanilla and a pinch of cinnamon over toast for a tasty breakfast treat.

Energize with liquid yogurt. Many athletes aren't able to tolerate solid foods before a workout, consequently skipping their pre-workout meal and compromising their energy levels. Furthermore, many of the more common pre-workout, carbohydrate-rich snacks (bagels, pretzels, sports drinks) may actually trigger a negative blood sugar response, compromising fuel usage during workouts and ultimately leading to premature fatigue. Liquid yogurt is an ideal pre-workout energizer with its low-glycemic index, balance of naturally occurring sugars and milk protein, and a veritable cocktail of muscle-enhancing electrolytes.

Recover with low-fat chocolate milk or a milkshake. To optimize muscle recovery, sports scientists recommend consuming approximately a 4:1 ratio of carbohydrates to protein, and replenishing lost fluids and electrolytes within 30 minutes after working out. However, many athletes do not feel hungry post workout, likely from the jarring effect weight-bearing activity has on the gastrointestinal system. Instead of choking down solids, treat yourself to a glass or two of low- or nonfat chocolate milk, which provides an optimal balance of carbohydrates for glycogen replenishment, protein and amino acids for muscle repair, as well as fluids and essential electrolytes (sodium, potassium, magnesium and calcium) for optimal muscle rehydration. For another replenishing treat, try blending a recovery milkshake (see recipe below).

Boost immunity with a yogurt dessert. Consuming yogurt and other dairy products containing active cultures called probiotics is believed to increase the amount of friendly bacteria lining the intestinal wall, helping fight off germs that would otherwise cause infection. In fact, several studies have found that daily consumption of a mere cup of yogurt containing live and active cultures helps reduce the incidence of the common cold throughout the year. A higher dose (two cups) of yogurt seems to further protect the body against viruses.
      Opt for yogurt less than a week old to ensure you're getting the most out of active cultures. Furthermore, look for yogurts that contain no more than 20 grams of sugar per 100 calories (even nonfat plain yogurt has about 15 grams of naturally occurring lactose per 100 calories). Among major brands, Stonyfield Farm is an excellent choice in infection-fighting probiotics.
      To help fulfill your sweet tooth, mix a tablespoon of Cool Whip Lite with a cup of yogurt and three-fourths cup of berries.

Kim Brown, M.S., R.D., is a registered sports dietitian who provides nutrition counseling and customized meal planning to athletes worldwide. For more information on her services, go to www.kbnutrition.com or email her at kim@kbnutrition.com