Morgan Falchi
Prevent burnout             Prevent Injury        Enable adaptations         Maintain intensityAllow maximum performa...
Massage        Nutrition and           Stretching         rehydration                                  Contrast water imme...
Replace         RecoveryRefuel                     Manufacture             Hawley & Burke (1998); Burke (1997); Burke (2000)
NUTRIENT                               FUNCTION                           Maintains fluid and electrolyte balance, nerve  ...
One study reported   that a combination   of protein with   carbohydrate was   even more effective   than carbohydrate   a...
α-s1                    α-s2       Casein                     β                     6Milk                    Beta-        ...
As whey protein appears more effective inacutely stimulating protein synthesis in oldersubjects as compared to casein     ...
This is supported by data from studiesdocumenting differences in how milk and soyproteins are partitioned for use betweens...
In conclusion, the results of the present studysuggest that milk is an effective solution topromote recovery following mil...
Type per                                      Energy   Calcium            Protein (g)   Fat (g)   CHO (g)  100g           ...
Liquid  meal     Single   Energy   Protein             Calcium                                       CHO (g)suppleme   Ser...
Sodium   Sports Drink      CHO (g/100mL)                                     mmol/L      mg/100mL     Gatorade            ...
Fresh MilkRegular      Reduced Fat   Low Fat     SkimModified     Flavoured     FortifiedLong Life MilkUHTConcentrated Mil...
In conclusion, the results of this study suggestthat, chocolate milk, with its high carbohydrateand protein content, may b...
Volume     Energy                  Carbohydrat Beverage                          Protein (g)                 Fat (g)      ...
ReferencesAnderson, O. (n.d.). Recovery training: too much hard training can devastate your muscles and implode your immun...
ReferencesPhillips, S. M., Tang, J. E., & Moore, D. R. (2009). The role of milk-and soy-based protein in support of muscle...
Images.Slide 1: Pittsburgh Marathon Oasis by greghauensteinSlide 2: Muscle rip arm tattoo by Street AnatomySlide 4: Health...
The Use of Milk as a Post-Exercise Recovery Mechanism
The Use of Milk as a Post-Exercise Recovery Mechanism
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The Use of Milk as a Post-Exercise Recovery Mechanism

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This presentation is an assessment item as part of the sport coaching pedagogy unit at the University of Canberra

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  • Excellent presentation Morgan. I have a renewed appreciation of humble milk and it's role in recovery. Get this information out there!
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The Use of Milk as a Post-Exercise Recovery Mechanism

  1. 1. Morgan Falchi
  2. 2. Prevent burnout Prevent Injury Enable adaptations Maintain intensityAllow maximum performance Anderson (n.d.)
  3. 3. Massage Nutrition and Stretching rehydration Contrast water immersion Hyperbaric oxygen chamber Non-steroidal anti-inflammatory drugs ActiveCryotherapy recovery Compression garments Electromyostilmulation Pumpa (2011)
  4. 4. Replace RecoveryRefuel Manufacture Hawley & Burke (1998); Burke (1997); Burke (2000)
  5. 5. NUTRIENT FUNCTION Maintains fluid and electrolyte balance, nerve Sodium transmission and muscle contraction. Chloride Maintains fluid and electrolyte balance. Potassium Blood pressure control, muscle and nerve function. Strong bones and teeth, muscle function, Calcium osteoporosis prevention Phosphorus Strong bones and teeth, release of energy. Sulphate Maintains proteins. Carry nutrients, maintain structures, used in Water 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. Growth and development, muscle strength, healing Protein wounds. Brain and nerve function, production of red blood Vitamin B12 cells. Zinc Immune function, growth and development.
  6. 6. 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)
  7. 7. α-s1 α-s2 Casein β 6Milk Beta- Lactoglobulin Alpha- Whey Lactalbumin Other minor proteins Hurley (2010)
  8. 8. As whey protein appears more effective inacutely stimulating protein synthesis in oldersubjects as compared to casein Phillips, Tang, & Moore (2009)Work comparing milk proteins with isolatedwhey and casein proteins indicates thatpostprandial nitrogen utilization with milkproteins may support greater anabolism thaneither isolated protein alone Hartman, et al. (2007)
  9. 9. This is supported by data from studiesdocumenting differences in how milk and soyproteins are partitioned for use betweensplanchnic and peripheral (i.e., muscle) tissues;specifically, soy proteins support greatersplanchnic protein synthesis and are converted tourea to a greater extent than are milk proteins Hartman, et al. (2007); Phillips, et al. (2009); Wilkinson et al. (2007).
  10. 10. In conclusion, the results of the present studysuggest that milk is an effective solution topromote recovery following mild exercise-induced dehydration, compared to the ingestionof the same volume of either plain water or acommercially available sports drink, and can beconsidered for use after exercise by everyoneexcept those individuals who have lactoseintolerance Shirreffs, et al. (2007)
  11. 11. Type per Energy Calcium Protein (g) Fat (g) CHO (g) 100g (kj) (mg)Regular 3.3 3.8 4.7 271 114 UTH / 3.5 3.7 4.6 272 117Longlife Skim 3.6 0.1 5.0 144 123 Reduced Fat 3.9 1.4 5.3 204 137(modified milk) Low Fat 4.6 0.2 6.5 187(modified 160 milk) Dairy Australia (n.d).
  12. 12. Liquid meal Single Energy Protein Calcium CHO (g)suppleme Serve (kJ) (g) (g) ntsGatorade 500 mlG series 312 16 14 100 bottleRecover 250 mlSustagen 1050 12.5 41.2 400 tetra 250 mLUp & Go 800 9 28 285 tetra 250 mLSo Good 625 8 21 300 tetra Australian Sports Commission (2011)
  13. 13. Sodium Sports Drink CHO (g/100mL) mmol/L mg/100mL Gatorade 6 22 51Gatorade Endurance 6 38 84 Powerade Isotonic 7.6 12 28Powearde Endurance 6.8 37 83 Staminade 7.5 13 29 Australian Sports Commission (2011)
  14. 14. Fresh MilkRegular Reduced Fat Low Fat SkimModified Flavoured FortifiedLong Life MilkUHTConcentrated MilkEvaporatedSweetened CondensedPowderedInstant Dairy Australia (n.d.)
  15. 15. In conclusion, the results of this study suggestthat, chocolate milk, with its high carbohydrateand protein content, may be considered aneffective alternative to commercial fluidreplacement drinks and carbohydratereplacement drinks for recovery fromexhausting, glycogen-depleting exercise(Karp, 2006). Spaccarotella & Andzel (2011); Pritchett (2009)
  16. 16. Volume Energy Carbohydrat Beverage Protein (g) Fat (g) (mL) (kcals) e (g) Low Fat 411 ± 4.6 ± Chocolate 531 ± 63 19.1 ± 2.3 73.2 ± 8.7 49.7 1.5 Milk CarbReplacement 396 ± 2.7 ± 531 ± 63 19.4 ± 2.3 73.2 ± 8.7 Beverage 49.7 1.5 (CRB) Pritchett (201
  17. 17. ReferencesAnderson, O. (n.d.). Recovery training: too much hard training can devastate your muscles and implode your immune system. Retrieved March23, 2012, from http://www.pponline.co.uk/encyc/recovery-training-too-much-hard-training-can-devastate-your-muscles-and-implode-your-immune-system-510Australian Sports Commission, AIS Sports Nutrition (2011). Liquid Meal Supplements. retrieved 23 March , 2012, fromhttp://www.ausport.gov.au/__data/assets/pdf_file/0020/466031/Liquid_Meal_Supplements_11-_website_fact_sheet.pdfAustralian Sports Commission, AIS Sports Nutrition (2011). Liquid Meal Supplements. retrieved 23 March , 2012, fromhttp://www.ausport.gov.au/__data/assets/pdf_file/0004/464035/Sports_drinks_12-_website_fact_sheet.pdfBurke, 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.aspxDairy 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.aspxHartman, J. W., Tang, J. E., Wilkinson, S. B., Tarnopolsky, M. A., Lawrence, R. L., Fullerton, A. V., & Phillips, S. M. (2007). Consumption of fat-freefluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, maleweightlifters. 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, fromhttp://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.
  18. 18. ReferencesPhillips, S. M., Tang, J. E., & Moore, D. R. (2009). The role of milk-and soy-based protein in support of muscle protein synthesis and muscleprotein 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 acommercial recovery beverage on postexercise recovery indices and endurance cycling performance. Applied Physiology, Nutrition, andMetabolism, 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 ChocolateMilk 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 Exercise2, University of Canberra, ACT.Spaccarotella, K. J., & Andzel, W. D. (2011). The Effects of Low Fat Chocolate Milk on Postexercise Recovery in Collegiate Athletes. TheJournal 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 ofNutrition, 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 skimmilk 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 muscledamage and glycogen following exercise. International journal of sport nutrition and exercise metabolism, 11(4), 406-419.
  19. 19. Images.Slide 1: Pittsburgh Marathon Oasis by greghauensteinSlide 2: Muscle rip arm tattoo by Street AnatomySlide 4: Healthy lunch by magerleagues; Hydration bottles by Rubbermaid ProductsSlide 6: Walter Willette Revised Food Pyramid by Phil MankerSlide 7,8,9 &10: White Water Milk Protein Roving 117g /4.1oz byFynnodereecreationsSlide 11: Beverages, cookies clip art from Microsoft PowerPoint 2010.Slide 12: Up & Go by Morgan Falchi.Slide 13: Powerade 2 by Eccentric EricSlide 14: Carton of milk clip art from Microsoft PowerPoint 2010.Slide 15 &16: Chocolate drink pour by corexjoseSlide 17: Jamba Juice Berried n Chocolate Smoothie by theimpulsivebuySlide 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

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