Optimizing Post-Game Nutrition

Helping Your Athletes Refuel and Recover

Ruth Carey, RD, CSSD, LD

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 Coachs 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 Well 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

Its Just As Important As Pre-Game Nutrition!

The Workouts Finished But The Body Isnt

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
1.5g of carbs/kg body weight during first 30 min and again every 2 hours

Protein
Ratio of about 3:1 or 4:1 carbohydrate to protein

Fluids
16-24 fl. oz. for each pound of body weight lost during exercise helps restore fluid balance

Electrolytes
Based on extent of sweat loss (If sweat water and electrolytes are not replaced, then the person will dehydrate)

for 4 to 6 hours

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?

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 whats 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 Niacin

Lowfat Chocolate Milk

Potassium

Riboflavin Calcium Vitamin D

Good Source of 9 Essential Nutrients

Vitamin A

Protein

Phosphorus

U.S. Department of Agriculture, Agricultural Research Service. 2007. USDA National Nutrient Database for Standard Reference, Release 21.

Why Chocolate Milk?

The Right Mix of Carbohydrates and Protein

3.25/1
Theres 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

Build muscle and help reduce exercise-induced damage

3 Hydrate and replenish electrolytes

1
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
(with CHO and protein)

Fluid Replacement Drink

(with CHO)
When drinking chocolate milk they exercised just as long

Indiana University
(9 trained cyclists)

When drinking chocolate milk they exercised longer and with more power during a second workout After chocolate milk they were able to cycle 51% longer

Northumbria University, UK
(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.

2
Milks 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 milks 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 milks 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.

3
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 milks 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.
Milk Provides: 12% of the Daily Value

Helps maintain nerves, muscles and bones. Plays a role in maintaining normal blood pressure.
Milk Provides: 8% of the Daily Value

Helps build and maintain strong bones and teeth. Plays a role in maintaining normal blood pressure.
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 dont 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
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-Dos

1 Pay attention to the 2-hour recovery window

Emphasize fluids, protein and carbohydrates

Make recovery easy and convenient

Post-Workout Snack Ideas

Chocolate Milk Natures 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

My athletes noticed a difference the next day in their muscle recovery. Now its a routine the entire team looks forward to and enjoys together. Denny Marsh: Strength and Conditioning Consultant

Gives Her Athletes Chocolate Milk 3-4 Times Per Week

Its 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.

Makes Chocolate Milk Mandatory

Right now, I have 120 clients doing this and Ive 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

How Do You Help Your Athletes Recover?

Questions?

Thank You