Transcript Slide 1

Optimizing Post-Game Nutrition
Helping Your Athletes Refuel and Recover
Ruth Carey, RD, CSSD, LD
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Ruth is a nutrition consultant specializing in sports nutrition, general fitness, weight control
and disordered eating. She works with kids 8-18 and adults in her private practice.
She has written for several publications including Muscle and Fitness Hers, Advance for
Nurse Practitioners, Gatorade Sports Science Institute Coach’s Corner and has been
frequently quoted in Shape. She does media spokes work for food companies, doing satellite
and live television and radio media tours. She is a regular on FOX 12 in Portland. Ruth has
appeared on Good Morning America, Weekend Today Show, and the Food Network.
Ruth is the sports nutritionist for the Portland Trail Blazers NBA basketball team, and
consults for Portland State athletics and Lewis and Clark track and field teams. Ruth speaks
at meetings locally and nationally sponsored by Gatorade.
Ruth has two grown children, now ages 24 and 26. She enjoys golf, skiing and exercise in
general.
What We’ll Cover Today
• An overview of good “post-game” nutrition
• Chocolate milk and post-exercise recovery research
• Tips to create a post-game nutrition action plan
Post-Game Nutrition
• Can affect performance at the next game/practice
• Can help reduce the chances of injury
• Boost the health, well-being of your athletes
It’s Just As Important As Pre-Game Nutrition!
The Workout’s Finished…
But The Body Isn’t
2-Hour
Recovery Window
Replenish and Recover Immediately After
Exercise and Throughout the 2-Hour Window
Who Needs To Recover?
• Football players after two-a-days
• Cheerleaders after the big competition
• Basketball players after a game
ALL athletes – professional or high school
Do Your Athletes
Already Know
About Recovery?
Before The Game
After The Game
Endurance Athletes Recognize The
Importance, But Know Little
According To A Recent Study…
88% of
endurance
athletes say that
RECOVERY is an
important part of
their training
Yet, only
one out of three
recognized the
importance of the
2-hour RECOVERY
window
Laymon AS, et al. Medicine & Science in Sports & Exercise. 2008;40:S399.
How Do Athletes Recover?
Water
A Recovery
Beverage
Rest
Only 1 in 4
athletes
opted for a
recovery
beverage
Laymon AS, et al. Medicine & Science in Sports & Exercise. 2008;40:S399.
In Addition To Water, Athletes Need…
• CARBOHYDRATES to refuel muscle glycogen
• PROTEIN to reduce muscle breakdown,
stimulate growth
• FLUID and ELECTROLYTES to replenish what is
lost in sweat and to rehydrate the body
• VITAMINS and MINERALS to contribute to
overall health and nutrition
Post-Exercise Nutrition Guidelines
What The Experts Say
Carbohydrate
Protein
Fluids
Electrolytes
1.5g of carbs/kg
body weight during
first 30 min and
again every 2 hours
Ratio of about 3:1
or 4:1 carbohydrate
to protein
16-24 fl. oz. for
each pound of body
weight lost during
exercise helps
restore fluid
Based on extent of
sweat loss
(If sweat water and
electrolytes are not
replaced, then the
person will
dehydrate)
for 4 to 6 hours
balance
Position of the American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Journal of the American
Dietetic Association. 2009;109: 509-527.
International Society of Sports Nutrition. Journal of the International Society of Sports Nutrition. 2008;17-28.
American College of Sports Medicine. Medicine & Science in Sports & Exercise. 2007;39:377-390.
For Example, Within 2 Hours After Exercise
120 Pound
Athlete May
Need…
Carbohydrate
82 grams
(amount in about 24 ounces of chocolate milk)
Protein
20 to 27 grams
Fluids
24 ounces
(depending on exercise intensity, weight lost)
Electrolytes
Sodium to aid hydration, others minerals
(depending on sweat losses)
And a 190 Pound Athlete May Need…
Carbohydrate
130 grams
(amount in about 40 ounces of chocolate milk)
Protein
32 to 43 grams
Fluids
24 ounces
(depending on exercise intensity, weight lost)
Electrolytes
Sodium to aid hydration, others minerals
(depending on sweat losses)
Choosing An Effective
Post-Exercise Drink
What The Research Says
About Chocolate Milk
Why Milk?
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help build muscle, reduce muscle breakdown and
Protein To
work with carbohydrates to restore muscle glycogen
refuel muscles (restore muscle
Carbohydrates To
glycogen)
help replenish what’s lost in sweat (sodium,
Electrolytes To
calcium, potassium and magnesium)
Fluids To help rehydrate the body To strengthen bones and
reduce the risk of
Calcium and vitamin D help
stress fractures
B vitamins To help convert food to energy
Offers additional nutrients not
9 essential nutrients typically found in traditional
sports drinks
The Nutrition Facts
VitaminB12
Lowfat
Chocolate Milk
Niacin
Riboflavin
Calcium
Potassium
Vitamin D
Good Source of 9
Essential Nutrients
Vitamin A
Protein
U.S. Department of Agriculture, Agricultural Research Service. 2007. USDA
National Nutrient Database for Standard Reference, Release 21.
Phosphorus
Why Chocolate Milk?
The Right Mix of Carbohydrates and Protein
3.25/1
There’s research on the benefits of BOTH
chocolate and white milk for athletes…
But chocolate milk has the added benefits of
extra CHO needed after exercise!
The Research
1 Refuel muscles
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Build muscle and help reduce
exercise-induced damage
3 Hydrate and replenish electrolytes
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Chocolate milk may be just as
effective as certain commercial
sports drinks in helping athletes
refuel muscles after a workout
Chocolate Milk Has The Right Combination Of
CHO And Protein To Refuel Tired Muscles
After Recovery, Researchers Compared
Lowfat Chocolate Milk To:
Carbohydrate
Replacement Drink
Fluid
Replacement Drink
(with CHO and protein)
(with CHO)
(9 trained cyclists)
When drinking chocolate milk
they exercised longer and with
more power during a second
workout
When drinking chocolate milk
they exercised just as long
Northumbria
University, UK
After chocolate milk they were
able to cycle 51% longer
Indiana
University
(9 trained cyclists)
After chocolate milk they cycled
43% longer
Karp JR, et al. Journal of Sport Nutrition and Exercise Metabolism. 2006;16:78-91.
Thomas K, et al. Applied Physiology, Nutrition and Metabolism. 2009;34:78-82.
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Milk’s high-quality protein helps
build and repair muscles
A Muscle Building Advantage
Compared to a soy beverage:
• Canadian researchers found that
active adults who drank milk after
resistance exercise experienced
greater support for muscle gain
• A second study found that untrained
participants who drank fat free milk
after exercise gained more muscle
and lost more body fat at the end of
a 12-week training program
Researchers suggest
milk’s advantage may be
due to unique properties
of milk proteins that may
cause differences in
speed of digestion and
absorption.
Wilkinson SB, at al. American Journal of Clinical Nutrition 2007;85:1031-1040.
Hartman JW, et al. American Journal of Clinical Nutrition, 2007;86:373-381.
Aids Protein Metabolism
Net
Muscle
Synthesis
Athletic men and women
who drank milk one hour
after a leg resistance
exercise routine experienced
a significant increase in two
measured amino acids
Elliot TA, et al. Medical Science in Sports and Exercise. 2006;38:667-674.
Reduced Exercise-Induced
Muscle Damage
Research subjects who
drank reduced-fat regular
or flavored milk after a
strenuous muscle workout
had less exercise-induced
muscle damage than
those who drank water or
typical sports drinks
Exercise-induced
muscle damage can
lead to future
impairments in muscle
performance, which
could affect future
exercise bouts.
Cockburn E, et al. Applied Physiology, Nutrition and Metabolism. 2008;33:775-783.
Recovery Aid For Soccer Players
• Chocolate milk drinkers had significantly
lower levels of creatine kinase – an indicator
of muscle damage – compared to when they
drank the carbohydrate beverage.
Chocolate milk’s “natural” muscle recovery
benefits match or may even surpass a speciallydesigned carbohydrate sports drink with the same
amount of calories
Gilson SF, et al. Medicine & Science in Sports & Exercise. 2009;41:S577.
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Milk may be an equivalent or
better choice for hydration after
exercise compared to certain
beverages, replenishing needed
electrolytes and fluids
Milk Helped Restore Hydration Better Than
Other Popular Post-Exercise Beverages
4 hours
Significantly more urine
excretion after drinking water or
sports drink compared to milk
Researchers believe milk’s electrolyte content
and energy density may help restore and
maintain hydration after exercise.
Shirreffs SM, et al. British Journal of Nutrition. 2007;98:173-180.
Milk Helps Replace Essential
Electrolytes Lost in Sweat
Potassium
Magnesium
Calcium
Helps regulate the balance
of fluids in your body. Plays a
role in maintaining normal
blood pressure.
Helps maintain nerves,
muscles and bones. Plays a
role in maintaining normal
blood pressure.
Helps build and maintain
strong bones and teeth.
Plays a role in maintaining
normal blood pressure.
Milk Provides:
12% of the Daily Value
Milk Provides:
8% of the Daily Value
Milk Provides:
30% of the Daily Value
Milk Is An Excellent Source of
Calcium For Strong Bones
• One study found that basketball players
had significant bone mineral content
losses throughout the season (6% loss
overall) – likely related to sweat losses.
– Adding calcium to the diet helped offset the
losses.
Rigorous exercise could cause substantial
losses of calcium, which if not replenished,
could increase the risk for bone fractures
Martin BR, et al. Medicine and Science in Sports and Exercise. 2007; 39:1481-1486.
Klesges RC, et al. Journal of the American Medical Association. 1996;276:226-230.
Lappe J, et al. Journal of Bone and Mineral Research. 2008;23:741-749.
Teens Need Calcium
During Peak Bone Building Years
Nearly 90 percent
of teenage girls and
70 percent of
teenage boys don’t get
the calcium they need.
Teens ages 14-18; What We Eat in America, NHANES 20012002: Usual Nutrient Intakes from Food Compared to Dietary
Reference Intakes; www.ars.usda.gov/foodsurvey
Scientific Support For Milk
Refuel Muscles
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Karp JR, et al.
Chocolate milk as a
post-exercise
recovery aid.
International Journal
of Sport Nutrition
and Exercise
Metabolism.
2006;16:78-91.
Thomas K, et al.
Improved endurance
capacity following
chocolate milk
consumption
compared with 2
commercially
available sport
drinks. Applied
Physiology, Nutrition
and Metabolism.
2009;34:78-82.
Build and Repair Muscles
• Wilkinson SB, et al. Consumption of fluid skim milk promotes
greater muscle protein accretion after resistance exercise than
does consumption of an isonitrogenous and isoenergetic soyprotein beverage. American Journal of Clinical Nutrition
2007;85:1031-1040.
• Hartman JW, et al. Consumption of fat-free fluid milk following
resistance exercise promotes greater lean mass accretion than soy
or carbohydrate consumption in young novice male weightlifters.
American Journal of Clinical Nutrition, 2007;86:373-381.
• Elliot TA, et al. Milk ingestion stimulates net muscle protein
synthesis following resistance exercise. Medical Science in Sports
and Exercise. 2006;38:667-674.
• Cockburn E, et al. Acute milk-based protein-CHO supplementation
attenuates exercise-induced muscle damage. Applied Physiology,
Nutrition and Metabolism. 2008;33:775-783.
• Gilson SF, et al. Effects of chocolate milk consumption on markers
of muscle recovery during intensified soccer training. Medicine &
Science in Sports & Exercise. 2009;41:S577.
Rehydrate and
Replenish
• Shirreffs SM, et al.
Milk as an effective
post-exercise
rehydration drink.
British Journal of
Nutrition.
2007;98:173-180.
• Watson P, et al. A
comparison of the
effects of milk and a
carbohydrateelectrolyte drink on
the restoration of fluid
balance and exercise
capacity in a hot,
humid environment.
European Journal of
Applied Physiology;
2008;104:633-642.
Putting It All Together
Creating A Recovery Plan
For Your Athletes
Our Recovery Must-Do’s
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Pay attention to the 2-hour recovery window
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Emphasize fluids, protein and carbohydrates
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Make recovery easy and convenient
Post-Workout Snack Ideas
• Chocolate Milk
– Nature’s fitness drink. Chocolate milk has the added bonus
of bone-building nutrients (not found in traditional sports
drink) to help maintain strong bones.
• Turkey and Cheese with Apple Slices and Pretzels
– If you're not in the mood for a sandwich, skip the bread
and eat the fillings on their own!
• Tuna on Whole Wheat
– Tuna over a slice of whole wheat bread is a great
protein/carb mini-meal.
• Banana and Peanut Butter
– Provides a good source of protein and vitamin E, while the
banana provides the carbohydrates you need to get re-energized.
How Coaches Are Getting In The Game
Lori Baldwin:
Cross Country Coach
Anjanette Arabian Whitman:
Track Coach
Brings Chocolate Milk
Coolers To Practice
Gives Her Athletes Chocolate
Milk 3-4 Times Per Week
“My athletes noticed a difference
the next day in their muscle
recovery. Now it’s a routine the
entire team looks forward to and
enjoys together.”
“It’s not fancy or complicated –
just a gallon of chocolate milk
and cups. I know serving
chocolate milk plays a large role
in the success of my teams.”
Denny Marsh:
Strength and Conditioning
Consultant
Makes Chocolate
Milk Mandatory
“Right now, I have 120 clients
doing this and I’ve seen
results with every single one.”
How YOU Can Get In The Game
• Log onto MilkDelivers.org for tips and tools to share
with your student athletes
• Get your local processor to donate milk
• Ask you School Food Service Director how to move
milk vending machine outside the locker room
• Copy and distribute the flyers to your students and
fellow coaches
• After a team practice, show your athletes the NBA
vignette
Questions?
How Do You Help Your Athletes Recover?
Thank You