Benefits Of Milk For Exercise Recovery外文翻译文档全文免费阅读

… 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 MyPyramidrecommendations, Americans of all activity levels shouldinclude 3 servings of low-fat or fat-free milk or milk products in their diet every k provides important nutrientsin a convenient, great-tasting package !
Positive Net BalancePS > PB = lean body mass
Negative Net BalancePB > PS = lean body mass
Exercise and Muscle Protein BalancePhysical activity alters both proteinsynthesis and breakdown with themagnitude dependent on type, durationand intensity of activity
Wilkinson SB, et al., AmericanJournalofClinicalNutrition. 2007
Milk and Muscle Protein SynthesisConsuming fat-free milk after resistance exercise may lead to greater rates of post- exercise muscle protein synthesiscompared to consumption of soy protein
Milk and Muscle Mass& Body FatStudy Goal :– To compare post-exercisesupplement ation of milk, soy and carbohydrate on body composition changes following a 12-weekresistance training programResults :– The milk supplemented group lost more body fat than the soysupplemented group– The milk supplemented group sawgreater gains in muscle than the soy and control groupsHartman, Am J Clin Nutr 2007
Milk & Exercise Recovery
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Milk : Nutrient-Rich• Complete, high-quality protein• Unique naturally nutrient-rich package
Chocolate Milkand RecoveryStudy Goal :– Compare the effects of endurance exercise performance during a second workoutfollowing consumption of either:• chocolate milk• fluid replacement beverage• carbohydrate drinkResults :– Suggest chocolate milk can be an effective recovery aid between two exhaustingexercise boutsKarp et al., IntJ Sports Nutr&Exer Met., 2006
Athlete Needs Post-ExerciseCarbohydrate– Consuming 50-75 g within 30-45 min post-exercise helps restore glycogen after strenuous exerciseFlu ids– Consuming 16-24 fl. oz. for each pound of body weight lost during exercise helps restore fluid balanceElectrolytes– Consuming food/drink with sodium helps speed rehydration and stimulates thirstProte in– EssentБайду номын сангаасal amino acids consumed post-exercise can stimulate muscle protein synthesisAthletes should consume a mixedmealprovidingcarbohydrates, protein, andfat soon after a strenuouscompetition or training session.MedSciSportExerc, 2000
Position Statement :ACSM/ADA/Dietitiansof 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 willprovide amino acids for the building andrepair of muscle tissue.
Milk and HydrationResearch shows low-fat milk may be moreeffective than water or sports drinks atreplacing fluid and maintaining hydration
Shirreff s S, et al. BritishJournalofNutrition. 2007; 98: 173- 180.
MedSciSport Exerc, 2000
Protein Synthesis
Protein Turnover
ProteinsSupplied by Food Sources
ProteinSupplied bythe Body
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Muscle Protein BalanceNet Protein Balanceis the difference between rates of protein synthesis (PS) and protein breakdown (PB)
Milk : Nature ’sSports Drink• Naturally Nutrient-Rich : Every serving contains the nutrients that can aid ineffective 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 optimalbenefits
CalciumProtein
Phosphorous
Phosphorous
Milk ’s Nutrient-RichPackage for Athletes• PROTEIN to reduce musclebreakdown and stimulate growth• CARBOHYDRATES to refuel muscle glycogen• FLUID and ELECTROLYTES toreplenish what is lost in sweat and to rehydrate the body• VITAMINS and MINERALScontribute to overall health and activity
Protein Basics• One of four macronutrients• Amino acids: building blocks of proteins– Essential– Non Essential• Critical for synthesisand repair of body protein
The Benefits of Milk for ExerciseRecovery
PresentationOutline• Post-Exerc ise Nutr ition• Prote in & Exerc ise Overview• Benefits of Milk toExerc ise Recovery• Upcoming Research• Milk : Nature ’s Sports Dr ink