The Benefits of Milk for Exercise Recovery

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The Benefits of Milk for Exercise Recovery
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Presentation Outline

• Post-Exercise Nutrition
• Protein Exercise Overview
• Benefits of Milk to Exercise Recovery
• Upcoming Research
• Milk Natures Sports Drink

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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
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Protein Basics

• One of four macronutrients
• Amino acids building blocks of proteins
• Essential
• Non Essential
• Critical for synthesis and repair of body
  protein

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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
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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
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Muscle Protein Balance

• Net Protein Balance
• is the difference between rates of protein
  synthesis (PS) and protein breakdown(PB)
• Positive Net Balance
• PS gt PB lean body
  mass
• Negative Net Balance
• PB gt PS lean body mass

-
-
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Exercise and Muscle Protein Balance

• Physical activity alters both protein
• synthesis and breakdown with the
• magnitude dependent on type, duration
• and intensity of activity

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Milk Exercise Recovery
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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
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Milks 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

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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
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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
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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
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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.
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Milk Natures 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

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Theres 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!