As we head into the busy fall season, staying energized and healthy becomes even more crucial. Nutrition expert Carley Patterson is here to share how milk’s powerhouse combo of 15 essential nutrients, including 9 grams of protein, can help you reach your athletic goals and enhance your daily routine. In this exclusive Q&A, Carley reveals her top nutrition tips and high-protein recipes to keep you strong, energized, and ready to conquer your day. Ready to fuel up? Dive in for expert advice on building strength and recovery this season! —Noa Nichol
As schedules get busier in the fall, what are your top nutrition tips for staying energized and strong throughout the day?
My biggest tip for keeping consistent energy throughout the day is to eat regular balanced meals and snacks to keep your energy stable. This will reduce those highs and lows and keep your energy consistent. Eating a small meal or snack that contains protein, complex carbohydrates, and healthy fat every 3-4 hours is the best way to do this. A great snack idea would be something like 1 cup of Greek yogurt for protein, with berries or diced apple for carbohydrates and 1 oz. of mixed nuts for a healthy fat source. I also love to combine cheese and fruit in the afternoon to avoid that afternoon lull and blood sugar drop, which will keep my energy and hunger levels balanced into the evening.
Another important tip is not to fear carbohydrates! Complex carbohydrates are very important as they help stabilize your blood sugar and will provide a steady supply of energy throughout the day. Whole grains like oats, rice, quinoa, beans, and starchy vegetables like sweet potatoes or butternut squash are great examples of some healthy carbohydrates to include this fall.
How can folks effortlessly incorporate milk’s 15 essential nutrients, including 9 grams of protein, into their daily diet to support fitness and recovery goals?
There are so many great and easy ways to incorporate milk into your diet! I don’t think that many people realize that 1 cup of milk contains 9 grams of protein – this makes it ideal to add into any smoothie or shake post-workout. It is so important to include a post-workout snack that is high in protein and key essential nutrients to support your body’s recovery process. There are some key nutrients like selenium and magnesium in milk that help with muscle recovery and oxidative stress following a workout. Some of my favorite super easy ways to incorporate 1 cup of milk following a workout are in a smoothie with a banana and almond butter or in a chia seed pudding.
For those looking to improve their fitness goals this fall, what role does protein play in muscle recovery and overall performance?
Protein is such an essential nutrient for everyone! It plays a huge role in your body’s ability to heal following a workout, and getting in enough is critical to reach your fitness goals. Protein is needed for the growth and formation of new tissue, and it helps to repair any muscle fibers that may have been damaged throughout your workout. It also helps to maintain fluid balances in tissue when transporting important nutrients around the body, which will ultimately affect how quickly and efficiently your body recovers from exercise. Consuming enough protein after exercise will increase post-training adaptation and can help to enhance performance for both strength and endurance exercise. Never skip your post-workout snack – I always recommend getting in 15-20g of protein within 30 minutes of training and 30-40g of protein in a larger meal 1-2 hours post-workout.
What are some of your favorite go-to high-protein recipes that are easy to make and fit into a busy schedule?
For those who have busy mornings, my favorite quick breakfasts include overnight oats and chia pudding. I like these options because you can make them overnight and grab and go in the morning. I love to combine milk, oats, cocoa powder, maple syrup, and peanut butter for a nutrient-dense breakfast that is balanced with protein from the milk, complex carbohydrates from the oats, and a healthy fat from the peanut butter. I also love to incorporate milk with chia seeds, as it creates a pudding-like texture that is super easy and light to eat in the morning but provides protein from both the milk and chia seeds, along with complex carbs, fiber, and fat.
Some high-protein easy lunch options I love are chicken and tuna salads. They are a great protein source, and you can eat them in a sandwich, wrap, or with crackers and vegetables. It is a super versatile high-protein lunch option that you can grab and go. I also love to create snack plates where you can also include hard cheese, cottage cheese, or hard-boiled eggs on the side to add even more protein.
My go-to high-protein dinner is typically a stir-fry. Stir-fries are a super easy way to get in a large serving of vegetables, a complex carbohydrate (rice, quinoa, rice noodles), and a protein source (chicken, shrimp, beef).
With the changing seasons, what adjustments should people make to their nutrition routines to stay healthy and strong during the colder months?
I always recommend eating with the season. It is always best to incorporate seasonal fruits and vegetables into your diet over produce that is not in season in Ontario. This is because fruit or vegetables that are picked too soon from another region lack nutrients compared to in-season produce that can ripen naturally.
My favorite way to do this in the fall is by making soups and stews that incorporate more root vegetables like carrots, butternut squash, pumpkin, or sweet potato. I love to combine these vegetables with broth, herbs, and milk or cream to create a very easy nutrient-dense meal.
It is also important to be mindful of your vitamin D levels. When the cooler months roll around, Ontario often experiences a lack of sunshine. Low vitamin D levels are often associated with bone and muscle loss along with a weakened immune system. Adjusting your diet to prioritize vitamin D is super important – including more dairy like milk and hard cheese is a great example. There is also vitamin D in mushrooms, eggs, and salmon.
How can people strike a balance between staying healthy and indulging in seasonal treats, and how does milk play a role in maintaining that balance?
I think the most important thing you can do to achieve a healthy balance between nutrition and indulgence is to change your mindset on good and bad foods. It is so important to aim for a nutritious diet as your foundation and focus on making most of your meals balanced and nutritious, so that when you are offered a treat, you can enjoy it. I am a strong believer in the 80/20 mindset. For example, if you are going out for a birthday dinner on a Friday night, aim to have a healthy breakfast, lunch, and afternoon snack. This will help stabilize your blood sugar throughout the day, and you will be able to enjoy and not deprive yourself in the evening.
Incorporating a nutrient-dense snack before going out is always something that I like to recommend for those who feel intense cravings. Having a snack that incorporates 8-10g of protein, 10-15g of carbs, and 5g of fat is a great way to satisfy your cravings, balance blood sugar, and allow you to enjoy what you were craving without that ravenous feeling or overindulging. Dairy is always the hero for me regarding this particular snack, as one serving has the perfect amount of protein and fat.
Some examples are mozzarella cheese and apple, cheddar cheese and grapes, cottage cheese and vegetables or pineapple, cheese and crackers, or yogurt and berries.
Can you walk us through a fave recipe or two and explain why it’s a great option for a high-protein snack or meal?
This is one of my favorite recipes for a busy morning or for a quick post-workout snack! I love recipes where you can mix everything in a bowl and store it in your fridge until you are ready to eat it. It requires minimal ingredients and steps, making it the perfect breakfast or snack for those with a busy lifestyle. The best part about chia seed pudding is that it gets better the longer it sits! It is nutrient-dense from both the milk and chia seeds and has the perfect ratio of protein, carbs, fat, and fiber to keep your energy stabilized. I also love blending everything together for those who don’t love the traditional texture of chia seed pudding. It is also very light and easy to digest for those who prefer to eat a light meal following exercise without compromising on nutrition.
Chocolate Chia Seed Pudding
For 1 serving:
- 3 tbsp. chia seeds
- 1 cup Ontario milk
- 2 tbsp. cocoa powder
- 1 tbsp. maple syrup or honey
Whisk together the milk, chia seeds, cocoa, and sweetener. When it is fully combined, let it set in the fridge for 15-20 minutes. It will thicken up as the chia seeds absorb the liquid. Add this thickened mixture to a blender and blend on high until smooth. Add back to your container and let it set overnight. It gets better the longer that it sits! If you aren’t a fan of the traditional texture of chia pudding, one of my favourite tips is to let it set and then blend. This will give you the smoothest, creamiest texture closest to pudding.
Chia and Raspberry Protein Milkshake
- 1 cup Ontario milk
- 1 ¼ cup Ontario Greek yogurt, divided
- 2 scoops Ontario vanilla whey protein powder
- (Can substitute for plain whey protein powder)
- 1 tbsp chia seeds + ½ tsp
- 1 cup raspberries
- 1 tbsp honey
In a blender, add milk, 1 cup yogurt, whey protein powder, 1 tbsp chia seeds, raspberries (keep 3 for garnish) and honey. Blend on high for 30 seconds. Top with the remaining Greek yogurt, chia seeds and raspberries.
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