Optimizing Post-Game Nutrition

Optimizing Post-Game NutritionHelping 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 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 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 Only 1 in 4 athletes athletes

opted for a opted for a recovery recovery beveragebeverage

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 GuidelinesWhat The Experts Say

Carbohydrate

1.5g of carbs/kg body weight during

first 30 min and again every 2 hours

for 4 to 6 hours

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)

Protein

Ratio of about 3:1 or 4:1 carbohydrate

to protein

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.

Carbohydrate82 grams

(amount in about 24 ounces of chocolate milk)

Fluids24 ounces

(depending on exercise intensity, weight lost)

ElectrolytesSodium to aid hydration, others minerals

(depending on sweat losses)

Protein20 to 27 grams

120 Pound Athlete May

Need…

For Example, Within 2 Hours After Exercise

Carbohydrate130 grams

(amount in about 40 ounces of chocolate milk)

Fluids24 ounces

(depending on exercise intensity, weight lost)

ElectrolytesSodium to aid hydration, others minerals

(depending on sweat losses)

Protein32 to 43 grams

And a 190 Pound Athlete May Need…

Choosing An Effective Post-Exercise Drink

What The Research Says About Chocolate Milk

Why Milk?

• Protein• Carbohydrates• Electrolytes• Fluids• Calcium and vitamin D• B vitamins• 9 essential nutrients

To help rehydrate the body

To help convert food to energyOffers additional nutrients not typically found in traditional sports drinks

To strengthen bones and help reduce the risk of stress fractures

To help replenish what’s lost in sweat (sodium, calcium, potassium and magnesium)

To refuel muscles (restore muscle glycogen)

To help build muscle, reduce muscle breakdown and work with carbohydrates to restore muscle glycogen

The Nutrition Facts

Lowfat Chocolate Milk

Good Source of 9 Essential Nutrients

Potassium

Niacin

Calcium

Vitamin D

PhosphorusProtein

Vitamin A

Riboflavin

Vitamin-B12

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

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

Refuel muscles

Build muscle and help reduce exercise-induced damage

Hydrate and replenish electrolytes

1

2

3

Chocolate milk may be just as effective as certain commercial sports drinks in helping athletes refuel muscles after a workout

1

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.

After Recovery, Researchers Compared Lowfat Chocolate Milk To:

Carbohydrate Replacement Drink

(with CHO and protein)

Fluid Replacement Drink

(with CHO)

Indiana University

(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

(9 trained cyclists)

After chocolate milk they were able to cycle 51% longer

After chocolate milk they cycled 43% longer

Chocolate Milk Has The Right Combination Of CHO And Protein To Refuel Tired Muscles

Milk’s high-quality protein helps build and repair muscles

2

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

Athletic men and women who drank milk one hour

after a leg resistance exercise routine

experienced a significant increase in two measured

amino acids

Net Muscle

Synthesis

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 specially-

designed carbohydrate sports drink with the same amount of calories

Gilson SF, et al. Medicine & Science in Sports & Exercise. 2009;41:S577.

Milk may be an equivalent or better choice for hydration after

exercise compared to certain beverages, replenishing needed

electrolytes and fluids

3

Milk Helped Restore Hydration Better Than Other Popular Post-Exercise Beverages

4 hoursSignificantly 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.

Milk Provides: 12% of the Daily Value

Milk Provides: 8% of the Daily Value

Milk Provides: 30% of the Daily Value

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 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.

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.

Rigorous exercise could cause substantial losses of calcium, which if not replenished, could increase the risk for bone fractures

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 2001-2002: Usual Nutrient Intakes from Food Compared to Dietary

Reference Intakes; www.ars.usda.gov/foodsurvey

Scientific Support For Milk

• 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.

Refuel 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 soy-protein 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.

Build and Repair Muscles

• 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 carbohydrate-electrolyte drink on the restoration of fluid balance and exercise capacity in a hot, humid environment. European Journal of Applied Physiology; 2008;104:633-642.

Rehydrate and Replenish

Putting It All Together

Creating A Recovery Plan For Your Athletes

Our Recovery Must-Do’s

Pay attention to the 2-hour recovery window 1

Emphasize fluids, protein and carbohydrates2

Make recovery easy and convenient3

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 GameLori Baldwin:

Cross Country Coach Brings Chocolate Milk Coolers To Practice

“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.”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.”

Anjanette Arabian Whitman: Track Coach

Gives Her Athletes Chocolate Milk 3-4 Times

Per Week“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.”

How YOU Can Get In The Game

• Log onto MilkDelivers.org for tips and tools to share with your student athletes

• Talk to your local processor how you can get milk into your locker room/onto the sidelines

• 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