Optimizing Post-Game Nutrition

1. Optimizing Post-Game Nutrition Helping Your Athletes Refuel and Recover

2. 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 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.

3. 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

4. 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!

5. 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

6. 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

7. ? ? Do Your Athletes Already Know About Recovery?

8. ? Before The Game After The Game

9. Endurance Athletes Recognize The Importance, But Know Little According To A Recent Study… 88% of endurance athletes say that RECOVERYis 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.

10. How Do Athletes Recover? Water Only 1 in 4 athletes opted for a recovery beverage A Recovery Beverage Rest Laymon AS, et al. Medicine & Science in Sports & Exercise. 2008;40:S399.

11. In Addition To Water, Athletes Need… • CARBOHYDRATES to refuel muscle glycogen • PROTEINto reduce muscle breakdown, stimulate growth • FLUIDand ELECTROLYTESto replenish what is lost in sweat and to rehydrate the body • VITAMINSand MINERALS to contribute to overall health and nutrition

12. 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 for 4 to 6 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) 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.

13. For Example, Within 2 Hours After Exercise Carbohydrate 82 grams (amount in about 24 ounces of chocolate milk) 120 Pound Athlete May Need… 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)

14. 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)

15. Choosing An Effective Post-Exercise DrinkWhat The Research Says About Chocolate Milk

16. Why Milk? To help build muscle, reduce muscle breakdown and work with carbohydrates to restore muscle glycogen • Protein • Carbohydrates • Electrolytes • Fluids • Calcium and vitamin D • B vitamins • 9 essential nutrients To refuel muscles (restore muscle glycogen) To help replenish what’s lost in sweat (sodium, calcium, potassium and magnesium) To help rehydrate the body To strengthen bones and help reduce the risk of stress fractures To help convert food to energy Offers additional nutrients not typically found in traditional sports drinks

17. The Nutrition Facts Vitamin-B12 Niacin Riboflavin Lowfat Chocolate Milk Calcium Potassium 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.

18. 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!

19. The Research 1 Refuel muscles Build muscle and help reduce exercise-induced damage Hydrate and replenish electrolytes 2 3

20. 1 Chocolate milk may be just as effective as certain commercial sports drinks in helping athletes refuel muscles after a workout

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

22. 2 Milk’s high-quality protein helps build and repair muscles

23. 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.

24. 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.

25. 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 damagethan 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.

26. 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.

27. 3 Milk may be an equivalent or better choice for hydration after exercise compared to certain beverages, replenishing needed electrolytes and fluids

28. Milk Helped Restore Hydration Better Than Other Popular Post-Exercise Beverages Significantly more urine excretion after drinking water or sports drink compared to milk 4 hours 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.

29. Milk Helps Replace Essential Electrolytes Lost in Sweat Helps regulate the balance of fluids in your body. Plays a role in maintaining normal blood pressure. Potassium Magnesium Calcium 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

30. 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.

31. 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

32. Scientific Support For Milk Build and Repair 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. Refuel Muscles • ShirreffsSM, 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 • 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.

33. Putting It All TogetherCreating A Recovery Plan For Your Athletes

34. Our Recovery Must-Do’s 1 Pay attention to the 2-hour recovery window 2 Emphasize fluids, protein and carbohydrates 3 Make recovery easy and convenient

35. 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.

36. How Coaches Are Getting In The Game Lori 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.” 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.” 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.”

37. 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

38. How Do You Help Your Athletes Recover? Questions?

39. Thank You