Presentation Outline • Post-Exercise Nutrition • Protein & Exercise Overview • Benefits of Milk to Exercise Recovery • Upcoming Research • Milk: Nature’s Sports Drink
Athlete Needs Post-Exercise Carbohydrate • Consuming 50-75 g within 30-45 min post-exercise helps restore glycogen after strenuous exercise Fluids • Consuming 16-24 fl. oz. for each pound of body weight lost during exercise helps restore fluid balance Electrolytes • Consuming food/drink with sodium helps speed rehydration and stimulates thirst Protein • Essential amino acids consumed post-exercise can stimulate muscle protein synthesis Athletes should consume a mixed meal providing carbohydrates, protein, and fat soon after a strenuous competition or training session. Med Sci Sport Exerc, 2000
Protein Basics • One of four macronutrients • Amino acids: building blocks of proteins • Essential • Non Essential • Critical for synthesis and repair of body protein
Position Statement: ACSM/ADA/Dietitians of Canada • Protein requirements are slightly increased in highly active people • Protein recommendations for: • endurance athletes are 1.2 to 1.4 g/kg • resistance and strength-trained athletes may be as high as 1.6 to 1.7 g/kg • Protein consumed after exercise will provide amino acids for the building and repair of muscle tissue. Med Sci Sport Exerc, 2000
Protein Turnover Free Amino Acid Pool AA AA AA AA AA Protein Supplied by the Body Proteins Supplied by Food Sources AA AA Protein Synthesis
Muscle Protein Balance Net Protein Balance is the difference between rates of protein synthesis (PS) and protein breakdown(PB) Positive Net Balance PS > PB = lean body mass Negative Net Balance PB > PS = lean body mass + + - -
Exercise and Muscle Protein Balance Physical activity alters both protein synthesis and breakdown with the magnitude dependent on type, duration and intensity of activity
Milk: Nutrient-Rich Complete, high-quality protein Unique naturally nutrient-rich package Calcium Calcium Protein Protein D Calcium D B2 B2 A A B12 B12 Phosphorous Inserting graphic with milk nutrients Phosphorous K K Niacin Niacin
Milk’s Nutrient-Rich Package for Athletes • PROTEIN to reduce muscle breakdown and stimulate growth • CARBOHYDRATES to refuel muscle glycogen • FLUID and ELECTROLYTES to replenish what is lost in sweat and to rehydrate the body • VITAMINS and MINERALS contribute to overall health and activity
Milk and Muscle Protein Synthesis Consuming fat-free milk after resistance exercise may lead to greater rates of post-exercise muscle protein synthesis compared to consumption of soy protein • Wilkinson SB, et al., American Journal of Clinical Nutrition. 2007
Milk and Muscle Mass & Body Fat Study Goal: To compare post-exercise supplementation of milk, soy and carbohydrate on body composition changes following a 12-week resistance training program Results: The milk supplemented group lost more body fat than the soy supplemented group The milk supplemented group saw greater gains in muscle than the soy and control groups • Hartman, Am J Clin Nutr 2007
Chocolate Milk and Recovery Study Goal: Compare the effects of endurance exercise performance during a second workout following consumption of either: chocolate milk fluid replacement beverage carbohydrate drink Results: Suggest chocolate milk can be an effective recovery aid between two exhausting exercise bouts • Karp et al., Int J Sports Nutr & Exer Met., 2006
Milk and Hydration Research shows low-fat milk may be more effective than water or sports drinks at replacing fluid and maintaining hydration • Shirreffs S, et al. British Journal of Nutrition. 2007; 98: 173-180.
Milk: Nature’s Sports Drink Naturally Nutrient-Rich: Every serving contains the nutrients that can aid in effective recovery after exercise Refuel muscle Reduce muscle breakdown and stimulate growth Replenish and rehydrate the body Emerging research shows milk may be as or more effective than other post-exercise beverages for optimal benefits
… There’s More • Milk also provides calcium, phosphorus, vitamin D, vitamin A, riboflavin, vitamin B12, niacin and potassium • Calcium, vitamin D and phosphorus help maintain and build strong bones • Riboflavin helps convert food to energy to fuel working muscles • Potassium helps with fluid and mineral balance and helps muscles contract. • According to the 2005 Dietary Guidelines and MyPyramid recommendations, Americans of all activity levels should include 3 servings of low-fat or fat-free milk or milk products in their diet every day. Milk provides important nutrients in a convenient, great-tasting package!