1. The Benefits of Milk for Exercise Recovery
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2. Presentation Outline Post-Exercise Nutrition
Protein & Exercise Overview
Benefits of Milk to Exercise Recovery
Upcoming Research
Milk: Nature’s Sports Drink
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3. Athlete Needs Post-Exercise
Carbohydrate
Consuming g within min post-exercise helps restore glycogen after strenuous exercise
Fluids
Consuming 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.
Post-Exercise, athletes need to replenish, rehydrate and refuel. Carbohydrates, fluids, electrolytes and protein are all important in this process. Recommendations from the American College of Sports Medicine/ADA Position Stand for Carbohydrate are to: consume grams within min post-exercise to restore glycogen, to consume ounces of fluid for each pound of body weight lost during exercise to help restore fluid balance. They also suggest that consuming food/drink with sodium can help speed rehydration in addition to stimulating thirst. With regards to protein, research has shown that consuming as little as 6 g of essential amino acids post-exercise stimulates muscle protein synthesis.
ACSM/ADA Position Stand (Med.Sci.SportExercise 2000)
Protein (Rasmussen, JAP, 2000)
Med Sci Sport Exerc, 2000
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4. Protein Basics One of four macronutrients
Amino acids: building blocks of proteins
Essential
Non Essential
Critical for synthesis and repair of body protein
Along with carbohydrates, fat, and alcohol, protein is one of the four macronutrients in the diet. These macronutrients provide energy in our diets.
Different than carbohydrates and fat, proteins are not a major source of fuel for the body under normal conditions.
The primary function of protein is for use in the synthesis and repair of body proteins, such as tissues (like muscle, which makes up ~40% of body protein, and other tissues like skin or cartilage).
Protein also is important to the synthesis of hormones and enzymes which drive and regulate metabolism throughout the body.
Amino acids are the building blocks of protein and they can generally be classified as essential or nonessential. There are 20 in total.
Essential amino acids means that we need to obtain them through the diet because they can not be synthesized in sufficient amounts by the body to meet metabolic demands.
Non-essential amino acids refer to amino acids which the body can synthesize from other amino acids and metabolites and it is not critical for survival to obtain them through the diet.
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5. 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.
There is evidence to suggest that the protein needs of highly active people may be slightly higher than that of the sedentary population. The recommendations for daily protein intakes for endurance athletes are 1.2 to 1.4 g/kg per day and for resistance and strength-trained athletes they may be as high as g/kg per day.
In addition the daily protein requirements, consuming protein post-exercise provides amino acids needed to build and repair muscle.
Examples of recommendations in grams/day:
200 lb person:
g/kg = g/day
g/kg = g/day
140 lb person:
g/kg = g/day
g/kg = g/day
Med Sci Sport Exerc, 2000
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6. Protein Supplied by the Body Proteins Supplied by Food Sources
Protein Turnover
Free Amino Acid Pool AA AA AA AA AA
Protein Supplied by the Body
Proteins Supplied by Food Sources AA
Once ingested, dietary proteins are broken down into various amino acids and are considered to be free and ready to be directed throughout the body to serve their multiple functions, such as being re-incorporated into body proteins.
Protein turnover is the term used to describe the relationship between rates of protein synthesis and breakdown.
It is thought that synthesis and breakdown are interrelated, in that Rates of Protein Synthesis are in part, DEPENDENT upon Free AA availability which are in part, dependent upon Protein Breakdown.
If a constant supply of Free AA is not available…PRO synthesis can not continue.
When AA are taken from the Free AA pool to be used for protein synthesis AA are needed to replenish this pool.
In the FASTED STATE: AA are provided solely by endogenous protein breakdown. Therefore, the increase in PRO BREAKDOWN that results in the fasted state or during or following exercise can be viewed as necessary to provide the Free AA required to drive the concurrent increase in synthesis.
On the other hand, when dietary or exogenous AA are consumed, the Free AA pool is replenished without the need for a concurrent increase in breakdown. AA
Protein Synthesis
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7. 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 + +
Net protein balance is a term used to describe the difference between rates of protein synthesis and protein breakdown.
A Positive net balance occurs when rates of protein synthesis (PS) exceed rates of protein breakdown (PB). This results in a gain of lean body mass.
A loss of lean body mass occurs with the opposite scenario, when rates of PB are greater than rates of protein synthesis. - -
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8. Exercise and Muscle Protein Balance
Physical activity alters both protein
synthesis and breakdown with the
magnitude dependent on type, duration
and intensity of activity
In addition to dietary protein intake, exercise whether it be an single session, or chronic training, alters protein metabolism.
The extent to which this occurs is dependent upon the type, duration and intensity of the activity.
Numerous studies have shown that resistance exercise stimulates muscle protein synthesis while there is less insight into how endurance exercise impacts muscle protein turnover.
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9. Milk & Exercise Recovery
The next few slides will discuss the role that milk can play in post-exercise nutrition.
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10. Milk: Nutrient-Rich Complete, high-quality protein
Unique naturally nutrient-rich package
Calcium
Calcium
Protein
Protein D
Calcium D B2 B2
In addition, white or chocolate milk provides a unique nutrient package essential for athletes:
Milk is a source of complete, high-quality protein that can help promote muscle synthesis and recovery post-exercise.
Calcium, vitamin D and phosphorus help maintain and build strong
bones
Riboflavin helps convert food to energy to fuel working muscles
Potassium to help with fluid and mineral balance and to help
muscles contract A A
B12
B12
Phosphorous
Inserting graphic with milk nutrients
Phosphorous K K
Niacin
Niacin
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11. 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 contains nutrients that are an important part of an athlete’s recovery nutrition plan. The high quality protein contained in milk can reduce muscle protein breakdown and stimulate muscle growth. The carbohydrates in milk can be taken up by muscle to replenish muscle glycogen. Milk is 90% water and contains electrolytes, both of which help replace what is lost through sweating and aid in rehydration. The vitamins and minerals in milk contribute to overall health and help sustain activity.
An 8 oz glass of milk provides:
8 g of PROTEIN
12g of CARBOHYDRATE (28 g flavored milk)
300 mg of Calcium
100 IU of Vitamin D
Milk is 90% water
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12. 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
The following slides present two related studies, first looking at the acute effect of milk consumption and in the second study, the benefits of routine milk consumption is examined.
This slide presents the results of an acute study that found that when 8 young men, who routinely resistance train, drank milk after resistance exercise, they experienced greater rates for muscle synthesis than after drinking a soy protein beverage.
The drinks were both: ~180 kcals and contained 23 g CHO, 18.2 g PTN and 1.5 g Fat
This led the researchers to conclude that regular consumption of milk protein after resistance exercise may help increase lean muscle mass synthesis more rapidly than after consumption of soy protein. This is the first study to show that the source of the protein—milk versus soy—may influence muscle development. Although the exact mechanism is unknown, the researchers believe that a difference in digestion patterns between milk and soy may influence muscle protein development.
Wilkinson SB, et al., American Journal of Clinical Nutrition. 2007
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13. 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
In the study on presented on this slide, 56 healthy young men who trained 5 d/wk for 12 wks were divided into milk and soy groups. Those who consumed fat free milk after exercise gained more muscle and lost more body fat at the end of the 12-week training program compared to those who drank a soy protein beverage or a beverage containing only carbohydrates.
Milk drinkers gained nearly 40% more muscle mass than soy drinkers and over 60% more than carbohydrate-alone beverage drinkers. Milk drinkers also lost nearly 4x more body fat than the soy group and 60% more body fat than the carbohydrate group.
As one the researchers (Stuart Phillips, lead researcher on this project at McMaster University) noted:  “Milk may be best known for its calcium content in supporting bone health, but our research, and that of others, continually supports milk’s ability to aid in muscle growth and also promote body fat loss.  With milk being a source of nine essential nutrients – it’s a no brainer: milk is the ideal post-workout drink for recreational exercisers and athletes alike.”
Milk’s vantage remains unclear. Potential hypothesis may include the difference in amino acid composition or the difference in speed of digestibility or absorption.
It is clear that the case for milk as an effective recovery beverage for adults looks promising.
About the supplemention:
The subjects consumed a drink immediately after exercise and again 1 h after exercise.
Drinks:
1) Milk: 500 mL fluid (fat-free) milk (735 kJ; 17.5 g protein, 25.7 g carbohydrate, 0.4 g fat)
2) Soy: 500 mL fluid (fat-free) soy protein drink (GeniSoy, Tulsa, OK) that was isoenergetic, isonitrogenous, and macronutrient ratio-matched (carbohydrate: protein:fat) to the milk
3) control: 500mLflavored fluid containing carbohydrate (maltodextrin as a 9%solution) that was isoenergetic with the soy and milk drinks
Hartman, Am J Clin Nutr 2007
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14. 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
One study compared low-fat chocolate milk’s effect on recovery by evaluating performance during a second exercise bout performed after prior exercise plus supplementation.
The study reports that athletes who drank chocolate milk after an intense bout of exercise were able to work out during a second workout as long as those who drank a carbohydrate fluid replacement drink and longer compared to athletes who drank a carbohydrate protein recovery beverage.
About the study:
Nine male, endurance-trained cyclists performed an interval workout followed by 4 h of recovery, and a subsequent endurance trial to exhaustion at 70% VO2max, on three separate days. Immediately following the first exercise bout and 2 h of recovery, subjects drank isovolumic amounts of chocolate milk, fluid replacement drink (FR), or carbohydrate/protein replacement drink (CR), in a single-blind, randomized design. Carbohydrate content was equivalent for chocolate milk and CR. Time to exhaustion (TTE), average heart rate (HR), rating of perceived exertion (RPE), and total work (WT) for the endurance exercise were compared between trials.
The drinks were 500 mL of:
Low-fat chocolate milk
Gatorade
Endurox
Karp et al., Int J Sports Nutr & Exer Met., 2006
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15. Milk and Hydration
Research shows low-fat milk may be more effective than water or sports drinks at replacing fluid and maintaining hydration
In one study, subjects were given one of four beverages (low-fat milk, low-fat milk with added sodium, a traditional carbohydrate-electrolyte sports drink and water) following exercise. The total volume of fluid consumed equaled 150% of the sweat lost during exercise.
Subjects remained in positive fluid balance throughout the recovery period after drinking either the milk or the milk with added sodium with no differences reported, but returned to negative fluid balance one-hour after drinking the sports drink or water.
These results show milk can effectively rehydrate the body following endurance exercise.
Additional research is underway to further explore benefits specific to chocolate milk in recovery.
Shirreffs S, et al. British Journal of Nutrition. 2007; 98:
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16. 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
In summary, milk naturally provides many nutrients that are important to an athletes nutrition program, particularly during the recovery from exercise.
Consuming milk post-exercise provides nutrients needed to: refuel muscle, reduce muscle breakdown and stimulate muscle growth as well as help replenish and rehydrate.
Milk as a post-exercise recovery tool is a relatively new concept to many. However, emerging research shows that milk may be as or more effective than other post-exercise beverages for optimal benefits.
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17. … 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.
And, not only does milk provide nutrients to aid an athlete during recover from exercise, but as recommended by the Dietary Guidelines, 3 servings of low-fat or fat-ree milk or milk products contribute to a healthy diet.
Milk provides calcium , phosphorus, vitamins D and A, riboflavin, vitamin B12, niacin and potassium. These nutrients all play important roles to keep the body running effectively.
And we can’t forget to mention that milk conveniently provides all of these important nutrients AND tastes great!
Milk provides important nutrients in a convenient, great-tasting package!
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