Laps to London: A Deep Dive on Optimizing Post-Workout Recovery OFFICIAL REFUEL BEVERAGE OF

Laps to London: A Deep Dive on Optimizing Post-Workout Recovery OFFICIAL REFUEL BEVERAGE OF

Introducing Nick Folker, Trainer to Select U.S. National Team Swimmers Nick is currently the Director of Aquatic Performance for the University of California, Berkeley the only position of its kind in the US collegiate system. In charge of Cal's elite Swimming & Diving, and Water Polo programs, overseeing the teams weightlifting and dry land programs. A South Africa native, he represented his country in Sydney at the 2000 Sydney Summer Games. In addition to coaching duties, Nick manages the his professional/elite athletes nutritional requirements and assists them in making educated choices regarding refueling their bodies. REFUEL 2012 2

What We ll Cover TODAY The important of recovery, focus on the role of postexercise nutrition and recovery techniques An overview of good post-game nutrition Chocolate milk and post-exercise recovery research Top techniques for physical recovery Tips to create a post-game recovery action plan REFUEL 2012 3

Recovery Is The time it takes the body to repair itself from the damage caused by training. During recovery a complex process takes place which includes: Refueling the muscle and liver glycogen stores (carbohydrates) Replacing fluids and nutrients lost through sweat Developing new muscle proteins required for growth REFUEL 2012 4

POST-GAME Nutrition 2-HOUR RECOVERY WINDOW Can affect performance at the next game/practice Can help reduce the chances of injury Boost the health, well-being of athletes IT S JUST AS IMPORTANT AS PRE-GAME NUTRITION! REFUEL 2012 5

DO YOUR ATHLETES ALREADY KNOW ABOUT RECOVERY? REFUEL 2012 6

REFUEL 2012 7

Endurance Athletes May Recognize The Importance, But Know Little According To A Recent Study Yet, only of endurance athletes say that RECOVERY is an important part of their training recognized the importance of the 2-hour RECOVERY window Laymon AS, et al. Medicine & Science in Sports & Exercise. 2008;40:S399. REFUEL 2012 8

How Do Athletes RECOVER? Water 56% A Recovery Beverage Rest 11% 25% Only athletes opted for a RECOVERY BEVERAGE Laymon AS, et al. Medicine & Science in Sports & Exercise. 2008;40:S399. REFUEL 2012 9

After Exercise, YOU NEED PROTEIN to reduce muscle breakdown, stimulate growth CARBOHYDRATES to refuel muscle glycogen FLUID and ELECTROLYTES to replenish what is lost in sweat and to rehydrate the body REFUEL 2012 10

Post-Exercise NUTRITION GUIDELINES What The Experts Say Carbohydrate Protein Fluids Electrolytes 1.5g of carbs/kg body weight during the first 30 minutes and again every 2 hours for 4 to 6 hours Ratio of about 3:1 or 4:1 carbohydrate to protein 16-24 fl. oz. for each pound of body weight lost during exercise helps restore fluid balance 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. REFUEL 2012 11

For Example, WITHIN 2 HOURS AFTER EXERCISE 120 Pound Athlete May Need Carbohydrate Protein Fluids Electrolytes 82 grams (amount in about 24 ounces of chocolate milk) 20 to 27 grams 24 ounces (depending on exercise intensity, weight loss) Sodium to aid hydration, other minerals (depending on sweat losses) REFUEL 2012 12

And, a 190 Pound Athlete May Need Carbohydrate Protein Fluids Electrolytes 130 grams (amount in about 40 ounces of chocolate milk) 32 to 43 grams 24 ounces (depending on exercise intensity, weight loss) Sodium to aid hydration, other minerals (depending on sweat losses) REFUEL 2012 13

Choosing An Effective Post-Exercise Drink What The Research Says About CHOCOLATE MILK REFUEL 2012 14

Chocolate Milk s Liquid Assets Protein Carbohydrates Electrolytes Fluids Calcium and vitamin D B vitamins 9 essential nutrients To help build muscle, reduce muscle breakdown and work with carbohydrates to restore muscle glycogen 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 failure To help convert food to energy Offers additional nutrients not typically found in traditional sports drinks REFUEL 2012 15

The RESEARCH 1 Perform 2 Refuel 3 Rebuild 4 Rehydrate and replenish REFUEL 2012 16

PERFORM REFUEL 2012 17

AIDS PERFORMANCE For The Next Bout Of Exercise After recovering with chocolate milk, athletes: Chocolate milk VS. Carbohydrate sports drink Exercised LONGER and with MORE POWER during a second workout Cycled 51% LONGER Had significantly MORE POWER and RODE FASTER, shaving about six minutes from their ride time Had TWICE THE IMPROVEMENT in V02max (measure of aerobic fitness) 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. Ferguson-Stegall L, et al. Journal of Strength and Conditioning Research. 2011;25:1210-1224. REFUEL 2012 18

NEW STUDY Finds Recovering With Chocolate Milk Gave Runners A Performance Edge Recreational runners ran 23 percent longer in a follow-up run after drinking fat free chocolate milk compared to a typical sports drink 23% Lunn WR, Pasiakos SM, Colletto MR, Karfonta KE, Carbone JW, Anderson JM, Rodriguez NR. Chocolate milk & endurance exercise recovery: protein balance, glycogen and performance. Medicine & Science in Sports & Exercise. 2012; 44:682-691. REFUEL 2012 19

REFUEL REFUEL 2012 20

Chocolate Milk HELPS REPLACE MUSCLE GLYCOGEN The Right Mix of Carbohydrates and Protein 3.25:1 16 ounces of fat free chocolate milk after exercise led to greater concentration of glycogen in muscles at 30 and 60 minutes post-exercise, compared to a carb only sports drink with the same calories Karfonta KE, et al. Medicine & Science in Sports & Exercise. 2010;42:S64. Gilson SF, et al. Medicine & Science in Sports & Exercise. 2009;41:S577. REFUEL 2012 21

REBUILD REFUEL 2012 22

A Muscle Building ADVANTAGE In a study of moderately trained male runners those who drank fat free chocolate milk after exercise had enhanced skeletal muscle protein synthesis a sign that muscles were able to repair and rebuild compared to a fluid replacement drink (with just carbohydrates). Athletic men and women who drank milk one hour after a leg resistance exercise routine experienced a significant increase in two measured amino acids Lunn W, et al. Medicine and Science in Sports and Exercise, 2010;42:S48. Elliot TA, et al. Medical Science in Sports and Exercise. 2006;38:667-674. REFUEL 2012 23

Reduced EXERCISE-INDUCED MUSCLE DAMAGE Athletes who drank regular or flavored milk after a rigorous workout had less exerciseinduced muscle damage than those who drank water or typical sports drinks, according to several studies. 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. Cockburn E et al. Applied Physiology, Nutrition and Metabolism. 2010;35:270-277. REFUEL 2012 24

Improved BODY COMPOSITION Compared to other electrolyte beverages lacking protein: Canadian researchers found that active adults who drank milk after resistance exercise experienced greater support for muscle gain Other studies found that untrained men and women who drank fat free milk after exercise gained more muscle and lost more body fat at the end of a 12-week training program 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. Josse et al. Medicine & Science in Sports & Exercise. 2010;42:1122-1130. McCleave EL et al. ACSM, 2011. Researchers suggest MILK S ADVANTAGE may be due to unique properties of milk proteins that may cause differences in speed of digestion and absorption. REFUEL 2012 25

REHYDRATE AND REPLENISH REFUEL 2012 26

Milk HELPS REPLACE ESSENTIAL ELECTROLYTES Lost In Sweat Potassium Magnesium Calcium Sodium Milk provide 360mg: 12% of the daily value Milk provides 27mg: 8% of the daily value Milk provides 300mg: 30% of the daily value Milk provides 100mg: 4% of the daily value 8 ounce serving of lowfat milk; USDA USDA National Nutrient Database for Standard Reference, Release 24 REFUEL 2012 27

Milk HELPED RESTORE HYDRATION BETTER Than Other Popular Post- Exercise Beverages 4 hours Significantly more urine excretion after drinking water or sports drink compared to milk Researchers believe milk s natural 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. Watson P, et al. European Journal of Applied Physiology. 2008;104:633-642. REFUEL 2012 28

Scientific Evidence Continues to Build Read more about the research and find all the references at www.gotchocolatemilk.com REFUEL 2012 29

Top TECHNIQUES and TIPS For Exercise RECOVERY REFUEL 2012 30

1 COOL DOWN! 2 Stretch immediately following exercise 3 Foam Roll ( aka self-massage ) 4 Get a massage! 5 Ice within two hours 6 Hot/cold water immersion therapy REFUEL 2012 31

Putting It All Together Creating A Recovery Plan For Your Athletes REFUEL 2012 32

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 4 Follow recovery techniques that are right for YOU REFUEL 2012 33

Post-Workout SNACK IDEAS Chocolate Milk Nature s recovery drink. Chocolate milk has the added bonus of bone-building nutrients (not found in traditional sports drinks) 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 reenergized. REFUEL 2012 34

How YOUR ATHLETES Can GET IN THE GAME Log onto gotchocolatemilk.com for tips and tools to help you get the best out of your athletes Stay up to speed on the refuel science and interact with the coach community at: Facebook.com/gotchocolatemilk Twitter.com/GotChocoMilk Talk to your dairy or State and Regional representative about where chocolate milk is sold; see if you can partner with the dairy to get chocolate milk delivered directly to your training facility REFUEL 2012 35

How Do Your Athletes Recover? QUESTIONS? REFUEL 2012 36

THANK YOU! REFUEL 2012 37