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Optimizing Post-Game Nutrition. Helping 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.

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Optimizing post game nutrition l.jpg

Optimizing Post-Game Nutrition

Helping Your Athletes Refuel and Recover


Ruth carey rd cssd ld l.jpg

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.


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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


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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!


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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


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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


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?

?

Do Your Athletes Already Know About Recovery?


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?

Before The Game

After The Game


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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.


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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.


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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


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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.


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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)


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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)


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


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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


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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.


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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!


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The Research

1

Refuel muscles

Build muscle and help reduce exercise-induced damage

Hydrate and replenish electrolytes

2

3


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1

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


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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.


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2

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


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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.


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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.


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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.


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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.


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3

Milk may be an equivalent or

better choice for hydration after

exercise compared to certain beverages, replenishing needed electrolytes and fluids


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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.


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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


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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.


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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


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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.


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Putting It All TogetherCreating A Recovery Plan For Your Athletes


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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


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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.


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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.”


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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


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How Do You Help Your Athletes Recover?

Questions?


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Thank You


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