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

1. Morgan Falchi

2. Prevent burnout
Prevent Injury
Enable adaptations
Maintain intensity
Allow maximum performance
Anderson (n.d.)

3. Massage
Nutrition and Stretching
rehydration
Contrast water immersion
Hyperbaric oxygen chamber
Non-steroidal anti-inflammatory drugs
Active
Cryotherapy
recovery Compression garments
Electromyostilmulation
Pumpa (2011)

4. Replace
Recovery
Refuel Manufacture
Hawley & Burke (1998); Burke (1997); Burke (2000)

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. 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. α-s1
α-s2
Casein
β
6
Milk
Beta-
Lactoglobulin
Alpha-
Whey
Lactalbumin
Other minor
proteins Hurley (2010)

8. As whey protein appears more effective in
acutely stimulating protein synthesis in older
subjects as compared to casein
Phillips, Tang, & Moore
(2009)
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
Hartman, et al.
(2007)

9. 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).

10. 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
Shirreffs, et al. (2007)

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 4.6 272 117
Longlife
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. Liquid
meal Single Energy Protein Calcium
CHO (g)
suppleme Serve (kJ) (g) (g)
nts
Gatorade
500 ml
G series 312 16 14 100
bottle
Recover
250 ml
Sustagen 1050 12.5 41.2 400
tetra
250 mL
Up & Go 800 9 28 285
tetra
250 mL
So Good 625 8 21 300
tetra
Australian Sports Commission (2011)

13. Sodium
Sports Drink CHO (g/100mL)
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
Australian Sports Commission (2011)

14. Fresh Milk
Regular Reduced Fat Low Fat Skim
Modified Flavoured Fortified
Long Life Milk
UHT
Concentrated Milk
Evaporated
Sweetened Condensed
Powdered
Instant
Dairy Australia (n.d.)

15. 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).
Spaccarotella & Andzel (2011); Pritchett
(2009)

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
Carb
Replacement 396 ± 2.7 ±
531 ± 63 19.4 ± 2.3 73.2 ± 8.7
Beverage 49.7 1.5
(CRB)
Pritchett (201

19. References
Anderson, 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.

20. References
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.

21. Images.
Slide 1: Pittsburgh Marathon Oasis by greghauenstein
Slide 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