With the summer heating up, it is important to remember to be properly hydrated and have enough fuel stores to get through your skate. Proper sports nutrition whether skating, running, cycling, etc. is basically the same. The idea to keep the body hydrated and fueled to ensure optimal performance resonates throughout these and all sports. There are recommended amounts of protein, carbohydrates, amino acids, etc. that have been found to be most advantageous while exercising. Sports nutritionists are continually revising the percentages of these nutrients that promote “optimal” sports performance. Considering most of us just want to get out there and skate, let’s not delve into percentages at this time but recognize that a nutritionally balanced diet will most likely suffice with healthy food choices playing a big role. Keeping it simple can often be the best motivator.
You have just geared up, your skates are on and you are ready to roll. Inside your fanny or back pack should be the following fuel items:
- Water bottle
- Sports Energy Bar (Some are better than others…try Go Raw’s Sprirulina Energy Bar)
Hydration is a biggie while you are skating. Be sure to take a swig from your water bottle whenever you feel the need or about every 20 minutes to keep your body properly hydrated throughout your workout. It is recommended that we drink 64 ounces a day (8 glasses), but depending on the heat and intensity of your workout, shoot for between 64-100 ounces (8-12 glasses) to replenish fluids lost due to sweat. 2. The energy bar is a great choice for your turn around or halfway point. The influx of calories and nutrients will give your body an added boost that should be enough to get back home or to your car. 3. The apple, banana or any piece of fruit can be used for emergency energy while you are skating. However, if you don’t need it during your skate, use it as an after workout snack. Fruits and vegetables are healthy alternatives after a long skate. Keeping healthy snacks on hand after a workout will help eliminate the urge to overeat during your post workout meal.
The more you skate, the longer you can skate. With every mile logged, your base of miles increases. As you build confidence in your abilities as a skater, you may decide to increase the distance, intensity, or both during your workout. Keeping your body fueled properly will give you the energy you need to help reach your individual skating goals.
The summer is in full swing so take advantage of the sun and warmth while it is here.
So here’s to a great skate! (Take a swig from water bottle here!)