Search
Close this search box.
Search
Close this search box.
Facebook Youtube Instagram Linkedin Pinterest
Facebook Twitter Youtube Instagram Linkedin Pinterest

Dairy Alternatives: Are Your Athletes Getting Nutrients?

CoachesEducatorsParents

If your athletes are sipping on chocolate soy milk or splashing almond milk into their cereal before meets, you might be surprised to learn that these popular dairy alternatives are missing some key nutrients that are typically found in the more classic dairy options. While some athletes can’t drink milk for health or ethics reasons – like a lactose intolerance or vegan philosophy – it’s important to understand that milk alternatives aren’t going to provide the same protein, carbohydrate, or micronutrient profile as cow’s milk. And many of the options on the market now are packed with added sugars and preservatives.

While the CDC recommends that children drink two to three cups of cow’s milk per day, there are milk alternatives available that can be used to replace the nutrients found in traditional milk.

Here’s what you should pay attention to when assessing which dairy alternative to give your athlete.

 

Protein

Carton of generic soy milk.It may surprise you to hear that milk is a fantastic source of protein: A single cup of milk, regardless of fat percentage, contains eight grams of protein. Compare that to a standard almond milk, which typically contains around one gram of protein per serving.

If you’re concerned that your athlete needs more protein in his or her diet, consider a non-dairy milk that’s enriched with pea protein or look for a soy milk, since soy most closely mimics dairy’s nutritional profile with eight grams of protein per cup.

 

Calcium

For optimal bone health, calcium is key—and anyone who remembers the Got Milk campaigns of the 1990s knows that milk is one of the best ways to get enough calcium in your diet. Fortunately, many non-dairy milk options recognize the importance of calcium in a healthy daily diet and add it to the non-dairy milk as a supplement. Check the nutrition facts to find a non-dairy milk that offers 25 percent of the daily value per cup of milk.

 

B12

Vitamin B12 is a vital nutrient responsible for red blood cell development as well as brain and nerve health. For vegan athletes, it may be hard to get enough of this vitamin, since it’s primarily found in dairy and animal products, with milk being one of the top sources. However, many non-dairy milks are now fortified with B12, so again, it’s about reading the nutritional facts on the back of the almond, rice, soy, or coconut milk that you’re purchasing to ensure that it’s been added.

 

Vitamin D

Like calcium, vitamin D is essential to bone growth, which is incredibly important for your developing athlete. And no, playing outside in the sun can’t guarantee that your child is getting their daily dose of this vitamin, though sunlight does provide a small amount. Always look for a milk alternative that is fortified with vitamin D, or ensure that your athlete is getting their daily dose from another source.

 

Calorie Content

Glasses of milk next to the source, including coconut, almond, and oat.In the case of a young athlete, you’re likely trying to add calories rather than cut them, and with rice, almond, and flax milks, you may be reducing calories without realizing it. Unsweetened versions of these three types of milk contain under 40 calories per cup and a negligible amount of protein and fat, so if your athlete is eating their cereal with unsweetened almond milk, they may end up with a meal that’s entirely made up of carbohydrates and is significantly less filling than required.

If you’re worried that your athlete is missing out on critical calories, consider switching to soy or pea milk, or adding a non-dairy protein to the meal in addition to the almond milk.

 

Added Sugar 

While dairy contains natural sugar (lactose), most non-dairy alternatives add sugars in the form of evaporated cane juice or something similar. Your athlete may not need to worry about caloric intake, but it’s still important to be aware of how much additional processed sugar is in their diet, especially if they love the specialty non-dairy milks like chocolate or vanilla flavors. Often, these are loaded with extra sugars, but even the ‘original’ styles of many soy, coconut, or almond milks have added sugar to improve taste. Check the label for any cane juice, corn syrup, dextrose, fructose, or other -ose additions.

 

Preservatives and Binding Agents

Some non-dairy milks are simple (these are often the ones found in the refrigerated section of the supermarket) and contain only a few basic ingredients. Others, especially those designed to be shelf-stable, are often packed with preservatives and binding agents like guar gum, which can cause gas or diarrhea when consumed in larger quantities. Check the full ingredient label and try to avoid brands that contain ingredients you can’t pronounce or don’t recognize.

___________________________

Takeaway

While traditional cow’s milk offers many nutritional benefits, a little research will help ensure that your athlete can get key nutrients from dairy alternatives too.

Related Content

Loading...
1 2 … 32

Join Us

Subscribe
Shop TrueSport
Host TrueSport

TrueSport logo without icon in white.

© 2025 TrueSport | Privacy Policy | Terms of Use | Sitemap

Goal-Setting Lesson Video Transcript

Hi. I’m Trevon, Trey, Jennifer. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top. In the bottom roll of my pyramid of goals I listed goals such as obtaining my bachelor’s degree, becoming a scholar athlete award recipient, and becoming an All-American. The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one. Now I’ll be the first to admit that not every goal that I listed on my pyramid was accomplished, but seeing my goals every day when I went to bed, I was able to push through the days that I felt like doing nothing in hopes of achieving the bigger picture. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

Body Image Lesson Video Transcript

Hi, I’m Kara Winger, Olympic javelin thrower, and true sport athlete. Today I want to talk to you about body image and I have three things I’d like you to know. First, healthy thoughts often lead to healthier bodies. Second, there are varying body types and no one’s body is exactly like another. And third, true beauty goes deeper than the skin. As a multi-time Olympian, I’ve experienced a lot of variation and progression in my training. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. I’m talking to you about body image today because sometimes even with the best of intentions and a common goal in mind, the changes you make to your training habits can prove to be detrimental if made for the wrong reasons. In the lead up to the 2012 Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

So I changed my diet. I went along with what I was being told to do, even though I’d had great success at a slightly heavier weight and higher body fat percentage, and became much leaner than ever before. It seemed like a successful change at first, but I didn’t have nearly the results I’d had before. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the 2012 London games. The takeaway for me, and hopefully for you, is that it’s important to know what works for you and your body and to not compare yourself to others. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day.

I’ve learned what a properly balanced meal for my body looks like and I recognize food as the fuel that keeps me throwing. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. We only get one and it’s amazing to discover how many things our bodies can do. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

A Good Sport Lesson Video Transcript

Hi, I’m Izy Isaksen, Team USA, Modern Pentathlon, Olympian, US Army Sergeant, and True Sport Ambassador. Today, I want to talk to you about being a good sport. There are three things I’d like you to know. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I would overhear spectators and teammates asking, “Who’s the better athlete,” and “Who’s going to beat the other.” Instead of letting outside pressures create a negative experience for us, I chose to practice winning and losing with grace and respect. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. So, no matter what situation I encounter during competition, I know it’s important to always treat people with respect and be a good sport. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there.

What Kind of Coach Do You Want to Be? Video Transcript

Edwin Moses: You’re a coach. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. And wanting all of that, of course, that’s good. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know.

You have the ability to affect even deeper change, to take what’s in your hands and do something even more extraordinary. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both.

I’m Edwin Moses, and the lessons I’ve learned through sport have challenged me, guided me, and shaped my life forever. What kind of coach do you want to be?

THE SIMPLE TRUTH: DECODING THE SUPPLEMENT INDUSTRY VIDEO TRANSCRIPT

At first glance, dietary supplements look the same. They seem safe and healthy, but just because the label says a product is a dietary supplement, that doesn’t mean it’s safe. Unfortunately, you can’t tell whether a product is safe or not just by looking at the label. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Products like these can harm your health and career, but they’re for sale online, in some nutrition stores, and they’re labeled as dietary supplements.

When you pick up a supplement, especially one that promises performance enhancement, you don’t know if it belongs in the “Mostly O.K.” pile or in the “Dangerous” pile. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name. Just because a product is on a store shelf doesn’t mean it is safe. You need to do your research and be an informed consumer. The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Please visit USADA’s Supplement 411 for more information about dietary supplements.