Morgan Falchi

The Use of Milk as a

Post-Exercise Recovery

Mechanism.

What is the Role of Post-Exercise

Recovery?Prevent burnout

Prevent InjuryEnable adaptationsMaintain intensity

Allow maximum performanceAnderson (n.d.)

What are Post-Exercise Recovery Mechanisms?

Nutrition and rehydration

Active recoveryCryotherapy

Supporte

d

Massage

Stretching

Contrast water immersion

Hyperbaric oxygen chamber

Non-steroidal anti-inflammatory drugs

Compression garments

Electromyostilmulation

Lacking Evidence

Pumpa (2011)

Nutrition and Rehydration

Recovery

Replace

ManufactureRefuel

Hawley & Burke (1998); Burke (1997); Burke (2000)

NUTRIENT FUNCTION

Sodium Maintains fluid and electrolyte balance, nerve transmission and muscle contraction.

Chloride Maintains fluid and electrolyte balance.

Potassium Blood pressure control, muscle and nerve function.

Calcium Strong bones and teeth, muscle function, osteoporosis prevention

Phosphorus Strong bones and teeth, release of energy.Sulphate Maintains proteins.

WaterCarry nutrients, maintain structures, used in

metabolism, acts as solvent, lubricates, regulates and maintains blood volume.

Vitamin A Immune function, healthy eyesight and skin.Vitamin D Mineralisation of bones.Riboflavin Growth, healthy eyes and skin.

Pantothenic acid Energy metabolism.Lactose (carbohydrate) Fuel for the body, assists growth and vitality

Magnesium Muscular function, energy transfer within body.

Protein Growth and development, muscle strength, healing wounds.

Vitamin B12 Brain and nerve function, production of red blood cells.

Zinc Immune function, growth and development.

Whitney & Rolfes (2008); Shirreffs, Watson, & Maughan (2007)

One study reported that a combination of protein with carbohydrate was even more effective than carbohydrate alone in raising muscle glycogen after aerobic exercise

Wojcik, Walber-Rankin, Smith, & Gwazdauskas (2001) ; Hartman et al. (2007);

Phillips, Tang, & Moore (2009)

Milk

Casein

α-s1

α-s2

β

6

Whey

Beta-Lactoglobulin

Alpha-Lactalbumin

Other minor proteins

Milk Proteins

Hurley (2010)

As whey protein appears more effective in acutely stimulating protein synthesis in older subjects as compared to casein

Work comparing milk proteins with isolated whey and casein proteins indicates that postprandial nitrogen utilization with milk proteins may support greater anabolism than either isolated protein alone

Milk Proteins

Phillips, Tang, & Moore (2009

)

Hartman, et al. (2007

)

Soy vs. Milk Proteins

This is supported by data from studies documenting differences in how milk and soy proteins are partitioned for use between splanchnic and peripheral (i.e., muscle) tissues; specifically, soy proteins support greater splanchnic protein synthesis and are converted to urea to a greater extent than are milk proteins

Hartman, et al. (2007); Phillips, et al. (2009); Wilkinson et al. (2007).

In conclusion, the results of the present study suggest that milk is an effective solution to promote recovery following mild exercise-induced dehydration, compared to the ingestion of the same volume of either plain water or a commercially available sports drink, and can be considered for use after exercise by everyone except those individuals who have lactose intolerance

As a Means of Rehydration

Shirreffs, et al. (2007)

Type per 100g Protein (g) Fat (g) CHO (g) Energy

(kj)Calcium

(mg)

Regular 3.3 3.8 4.7 271 114

UTH / Longlife

3.5 3.7 4.6 272 117

Skim 3.6 0.1 5.0 144 123

Reduced Fat

(modified milk)

3.9 1.4 5.3 204 137

Low Fat (modified

milk)4.6 0.2 6.5 187 160

Proximate Composition

of Some

Australian Milks Dairy Australia (n.d).

Liquid meal

supplements

Single Serve

Energy (kJ)

Protein (g) CHO (g) Calcium

(g)

Gatorade G series Recover

500 ml bottle 312 16 14 100

Sustagen 250 ml tetra 1050 12.5 41.2 400

Up & Go 250 mL tetra 800 9 28 285

So Good 250 mL tetra 625 8 21 300

ProximateLiquidMeal

SupplementComposition

Australian Sports Commission (2011)

Sports Drink CHO (g/100mL)

Sodium

mmol/L mg/100mL

Gatorade 6 22 51

Gatorade Endurance 6 38 84

Powerade Isotonic 7.6 12 28

Powearde Endurance 6.8 37 83

Staminade 7.5 13 29

Proximate Composition

of Some

Sports Drinks

Australian Sports Commission (2011)

Fresh Milk

Regular Reduced Fat Low Fat Skim Modified Flavoured FortifiedLong Life Milk

UHT

Concentrated Milk

EvaporatedSweetened Condensed

Powdered

InstantDairy Australia (n.d.)

In conclusion, the results of this study suggest that, chocolate milk, with its high carbohydrate and protein content, may be considered an effective alternative to commercial fluid replacement drinks and carbohydrate replacement drinks for recovery from exhausting, glycogen-depleting exercise (Karp, 2006).

Chocolate Milk

Spaccarotella & Andzel (2011); Pritchett (2009)

Beverage Volume (mL)

Energy (kcals) Protein (g) Carbohydrat

e (g) Fat (g)

Low Fat Chocolate

Milk531 ± 63 411 ±

49.7 19.1 ± 2.3 73.2 ± 8.7 4.6 ± 1.5

Carb Replacement

Beverage (CRB)

531 ± 63 396 ± 49.7 19.4 ± 2.3 73.2 ± 8.7 2.7 ±

1.5

Proximate Composition

Of Choc Milk vs.

CRB

Pritchett (2011)

Considerations.

GI Upsets Allergies

kJ/calories Access

Effectiveness

ReferencesAnderson, O. (n.d.). Recovery training: too much hard training can devastate your muscles and implode your immune system. Retrieved March 23, 2012, from http://www.pponline.co.uk/encyc/recovery-training-too-much-hard-training-can-devastate-your-muscles-and-implode-your-immune-system-510

Australian Sports Commission, AIS Sports Nutrition (2011). Liquid Meal Supplements. retrieved 23 March , 2012, from http://www.ausport.gov.au/__data/assets/pdf_file/0020/466031/Liquid_Meal_Supplements_11-_website_fact_sheet.pdf

Australian Sports Commission, AIS Sports Nutrition (2011). Liquid Meal Supplements. retrieved 23 March , 2012, from http://www.ausport.gov.au/__data/assets/pdf_file/0004/464035/Sports_drinks_12-_website_fact_sheet.pdf

Burke, L. M. (1997). Nutrition for post-exercise recovery. Australian Journal of Science and Medicine in Sport, 29, 3-10.

Burke, L. M. (2000). Nutrition for recovery after competition and training. Clinical Sports Nutrition (2nd ed.). Sydney: McGraw-Hill, pp. 396-427.

Dairy Australia (n.d.). Nutritional Information. Retrieved 23 March , 2012, from http://www.dairyaustralia.com.au/Dairy-food-and-recipes/Dairy-Products/Milk/Nutritional-Information.aspx

Dairy Australia (n.d.). Types of Milk. Retrieved 23 March, 2012, from http://www.dairyaustralia.com.au/Dairy-food-and-recipes/Dairy-Products/Milk/Types-of-Milk.aspx

Hartman, J. W., Tang, J. E., Wilkinson, S. B., Tarnopolsky, M. A., Lawrence, R. L., Fullerton, A. V., & Phillips, S. M. (2007). Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. The American journal of clinical nutrition, 86(2), 373-381.

Hawley, J., & Burke, L. (1998). Eating for recovery. Peak Performance: training and nutritional strategies for sport. Sydney: Allen & Unwin, pp. 313-334.

Hurley, W.L. (2010). Milk Composition Proteins. Retrieved March 23, 2012, from http://classes.ansci.illinois.edu/ansc438/milkcompsynth/milkcomp_protein.html.

Karp, J. R., Johnston, J. D., Tecklenburg, S., Mickleborough, T. D., Fly, A. D., & Stager, J. M. (2006). Chocolate milk as a post-exercise recovery aid. International journal of sport nutrition and exercise metabolism, 16(1), 78.

Phillips, S. M., Tang, J. E., & Moore, D. R. (2009). The role of milk-and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. Journal of the American College of Nutrition, 28(4), 343-354.

Pritchett, K. P. K., Bishop, P. B. P., Pritchett, R. P. R., Green, M. G. M., & Katica, C. K. C. (2009). Acute effects of chocolate milk and a commercial recovery beverage on postexercise recovery indices and endurance cycling performance. Applied Physiology, Nutrition, and Metabolism, 34(6), 1017-1022.

Pritchett, K.L., Pritchett, R.C., Green, J.M., Katica, C., Combs, B., Eldridge, M., Bishop, P. (2011). Comparisons of Post-Exercise Chocolate Milk and a Commercial Recovery Beverage following Cycling Training on Recovery and Performance. Journal of Exercise Physiology, 14 (6), 29-39.

Pumpa, K (2011, November 7th-8th). Recovery Between Training Sessions. Lecture notes distributed in the course 8392 Physiology of Exercise 2, University of Canberra, ACT.

Spaccarotella, K. J., & Andzel, W. D. (2011). The Effects of Low Fat Chocolate Milk on Postexercise Recovery in Collegiate Athletes. The Journal of Strength & Conditioning Research, 25(12), 3456.

Shirreffs, S. M., Watson, P., & Maughan, R. J. (2007). Milk as an effective post-exercise rehydration drink. British Journal of Nutrition, 98(1), 173-180.

Whitney, E., & Rolfes, S.R. (2008). Understanding Nutrition (11th ed.). USA: Thomson Wadsworth.

Wilkinson, S. B., Tarnopolsky, M. A., MacDonald, M. J., MacDonald, J. R., Armstrong, D., & Phillips, S. M. (2007). Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. The American journal of clinical nutrition, 85(4), 1031-1040.

Wojcik, J. R., Walber-Rankin, J., Smith, L. L., & Gwazdauskas, F. C. (2001). Comparison of carbohydrate and milk-based beverages on muscle damage and glycogen following exercise. International journal of sport nutrition and exercise metabolism, 11(4), 406-419.

References

Images.Slide 1: Pittsburgh Marathon Oasis by greghauensteinSlide 2: Muscle rip arm tattoo by Street Anatomy Slide 4: Healthy lunch by magerleagues; Hydration bottles by Rubbermaid Products Slide 6: Walter Willette Revised Food Pyramid by Phil Manker Slide 7,8,9 &10: White Water Milk Protein Roving 117g /4.1oz by Fynnodereecreations Slide 11: Beverages, cookies clip art from Microsoft PowerPoint 2010.Slide 12: Up & Go by Morgan Falchi.Slide 13: Powerade 2 by Eccentric Eric Slide 14: Carton of milk clip art from Microsoft PowerPoint 2010.Slide 15 &16: Chocolate drink pour by corexjose Slide 17: Jamba Juice Berried 'n Chocolate Smoothie by theimpulsivebuy Slide 18: Yellow Sponge IMG_8324 by stevendepolo; U.S. Army Athletes of the Year - 2004 - FMWRC - 0515-MajHeidiGrimm by familymwr; March 5, 2006: On your mark… by Matt McGee; Diverse City by Richard Masoner/Cycleliscious