Op#mizing

Post-Game Nutri#on
Helping Your Athletes Refuel and Recover
 What We’ll Cover Today

• An overview of good “post-game” nutri#on

• Chocolate milk and post-exercise recovery research

• Tips to create a post-game nutri#on ac#on plan
 Post-Game Nutri#on

• Can affect performance at the next game/prac2ce

• Can help reduce the chances of injury
• Boost the health, well-being of your athletes

It’s Just As Important As Pre-Game Nutri4on!

 The Workout’s Finished…
But The Body Isn’t

1-Hour
Recovery Window

Replenish and Recover Immediately After

Exercise and Throughout the 1-Hour Window
 Who Needs To Recover?

• Football players after each game

• Cheerleaders a@er the big compe22on
• Basketball players a@er a game

ALL athletes – professional or high school


? Do Your Athletes
Already Know
About Recovery? ?
Before The Game AQer The Game

?
Endurance Athletes Recognize The
Importance, But Know LiTle
According To A Recent Study…

Yet, only
88% of endurance one out of three
athletes say that recognized the
RECOVERY is an importance of the
important part of 2-hour
their training RECOVERY
window

Laymon AS, et al. Medicine & Science in Sports & Exercise. 2008;40:S399.
 How Do Athletes Recover?

Water

A Recovery
Beverage
Only 1 in 4
athletes
Rest opted for a
recovery
beverage

Laymon AS, et al. Medicine & Science in Sports & Exercise. 2008;40:S399.
 In Addi#on To Water, Athletes Need…

• CARBOHYDRATES to refuel muscle glycogen

• PROTEIN to reduce muscle breakdown,
s2mulate 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 nutri2on
 Post-Exercise Nutri#on Guidelines
What The Experts Say

Carbohydrate Protein Fluids Electrolytes

1.5g of carbs/kg Ra2o of about 3:1 16-24 fl. oz. for Based on extent of
body weight during or 4:1 carbohydrate each pound of body sweat loss
first 30 min and to protein weight lost during (If sweat water and
again every 2 hours exercise helps electrolytes are not
for 4 to 6 hours restore fluid replaced, then the
(Hi GI initially then balance person will
moderate-low)
dehydrate)

Posi2on of the American Diete2c Associa2on, Die22ans of Canada, American College of Sports Medicine. Journal of the American
Diete;c Associa;on. 2009;109: 509-527.
Interna2onal Society of Sports Nutri2on. Journal of the Interna;onal Society of Sports Nutri;on. 2008;17-28.
American College of Sports Medicine. Medicine & Science in Sports & Exercise. 2007;39:377-390.
For Example, Within 2 Hours AQer Exercise
120 Pound Carbohydrate
82 grams
Athlete May (amount in about 24 ounces of chocolate milk)

Need… Protein
20 to 27 grams

Fluids
24 ounces
(depending on exercise intensity, weight lost)

Electrolytes
Sodium to aid hydra#on, 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 hydra#on, others minerals
(depending on sweat losses)
 The Research

1 Refuel muscles

Build muscle and help reduce
2 exercise-induced damage

3 Hydrate and replenish electrolytes
1
Chocolate milk may be just as
effec2ve as certain commercial
sports drinks in helping athletes
refuel muscles a@er a workout
 Chocolate Milk Has The Right Combina#on Of
CHO And Protein To Refuel Tired Muscles
AQer Recovery, Researchers Compared
Lowfat Chocolate Milk To:
Carbohydrate Fluid
Replacement Drink Replacement Drink
(with CHO and protein) (with CHO)

Indiana When drinking chocolate milk

they exercised longer and with When drinking chocolate milk
University more power during a second they exercised just as long
(9 trained cyclists) workout

Northumbria A@er chocolate milk they cycled

A@er chocolate milk they were
University, UK able to cycle 51% longer
43% longer
(9 trained cyclists)

Karp JR, et al. Journal of Sport Nutri;on and Exercise Metabolism. 2006;16:78-91.
Thomas K, et al. Applied Physiology, Nutri;on and Metabolism. 2009;34:78-82.
2

Milk’s high-quality protein helps

build and repair muscles
 A Muscle Building Advantage

Compared to a soy beverage:

• Canadian researchers found that Researchers suggest
ac2ve adults who drank milk a@er milk’s advantage may be
resistance exercise experienced
due to unique proper#es
greater support for muscle gain
of milk proteins that may
cause differences in
• A second study found that untrained
par2cipants who drank fat free milk speed of diges#on and
a@er exercise gained more muscle absorp#on.
and lost more body fat at the end of
a 12-week training program

Wilkinson SB, at al. American Journal of Clinical Nutri;on 2007;85:1031-1040.

Hartman JW, et al. American Journal of Clinical Nutri;on, 2007;86:373-381.
 Aids Protein Metabolism

Athle2c men and women

Net who drank milk one hour
Muscle a@er a leg resistance
exercise rou2ne
Synthesis 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 Exercise-induced
muscle damage can
or flavored milk a@er a lead to future
strenuous muscle workout impairments in muscle
had less exercise-induced performance, which
could affect future
muscle damage than exercise bouts.
those who drank water or
typical sports drinks

Cockburn E, et al. Applied Physiology, Nutri;on and Metabolism. 2008;33:775-783.

 Recovery Aid For Soccer Players
• Chocolate milk drinkers had significantly
lower levels of crea2ne 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.
3
Milk may be an equivalent or
beTer choice for hydra#on a@er
exercise compared to certain
beverages, replenishing needed
electrolytes and fluids
Milk Helped Restore Hydra#on BeTer Than
Other Popular Post-Exercise Beverages

4 hours
Significantly more urine
excre2on a@er drinking water or
sports drink compared to milk

Researchers believe milk’s electrolyte content

and energy density may help restore and
maintain hydra#on aQer exercise.

Shirreffs SM, et al. Bri;sh Journal of Nutri;on. 2007;98:173-180.

 Milk Helps Replace Essen#al
Electrolytes Lost in Sweat

Potassium Magnesium Calcium

Helps regulate the balance Helps maintain nerves, Helps build and maintain
of fluids in your body. Plays a muscles and bones. Plays a strong bones and teeth.
role in maintaining normal role in maintaining normal Plays a role in maintaining
blood pressure. blood pressure. normal blood pressure.

Milk Provides: Milk Provides: Milk Provides:

12% of the Daily Value 8% of the Daily Value 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 substan2al
losses of calcium, which if not replenished,
could increase the risk for bone fractures
Mar2n BR, et al. Medicine and Science in Sports and Exercise. 2007; 39:1481-1486.
Klesges RC, et al. Journal of the American Medical Associa;on. 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 2001-

2002: Usual Nutrient Intakes from Food Compared to Dietary
Reference Intakes; www.ars.usda.gov/foodsurvey
 Scien#fic Support For Milk
Rehydrate and
Refuel Muscles Build and Repair Muscles
Replenish
• Karp JR, et al. • Wilkinson SB, et al. Consump2on of fluid skim milk promotes • Shirreffs SM, et al.
Chocolate milk as a greater muscle protein accre2on a@er resistance exercise than Milk as an effec2ve
post-exercise does consump2on of an isonitrogenous and isoenerge2c soy- post-exercise
recovery aid. protein beverage. American Journal of Clinical Nutri;on rehydra2on drink.
Interna;onal Journal 2007;85:1031-1040. Bri;sh Journal of
of Sport Nutri;on
Nutri;on.
and Exercise • Hartman JW, et al. Consump2on of fat-free fluid milk following 2007;98:173-180.
Metabolism. resistance exercise promotes greater lean mass accre2on than soy
2006;16:78-91. or carbohydrate consump2on in young novice male weightli@ers. • Watson P, et al. A
American Journal of Clinical Nutri;on, 2007;86:373-381. comparison of the
• Thomas K, et al.
effects of milk and a
Improved endurance • Elliot TA, et al. Milk inges2on s2mulates net muscle protein carbohydrate-
capacity following synthesis following resistance exercise. Medical Science in Sports electrolyte drink on
chocolate milk and Exercise. 2006;38:667-674. the restora2on of fluid
consump2on
balance and exercise
compared with 2 • Cockburn E, et al. Acute milk-based protein-CHO supplementa2on capacity in a hot,
commercially alenuates exercise-induced muscle damage. Applied Physiology, humid environment.
available sport Nutri;on and Metabolism. 2008;33:775-783. European Journal of
drinks. Applied
Applied Physiology;
Physiology, Nutri;on • Gilson SF, et al. Effects of chocolate milk consump2on on markers 2008;104:633-642.
and Metabolism. of muscle recovery during intensified soccer training. Medicine &
2009;34:78-82. Science in Sports & Exercise. 2009;41:S577.
 Pumng It All Together

Crea#ng A Recovery Plan
For Your Athletes
 Our Recovery Must-Do’s

1 Pay alen2on to the 1-hour recovery window

2 Emphasize fluids, protein and carbohydrates

3 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 tradi2onal 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 BuTer
– Provides a good source of protein and vitamin E, while the
banana provides the carbohydrates you need to get re-energized.