How to properly fuel yourself for roller derby
11. August 2014 15:08
practice sessions lasting a few hours and games being pretty taxing
on the body, it's so important to fuel yourself properly before you
skate. We're all athletes and we need to eat like it.
carbohydrates are important to give you the energy you need to get
through a session but you'll also need some protein in there too so
you don't get a sugar crash.
with some protein powder mixed in is always good or you could have
scrambled eggs on wholemeal toast. If you want something a little
sweeter then top some wholemeal toast with natural, organic peanut
butter and a few slices of banana.
you're starting to flag during a training session then you may need a
quick burst of energy. A banana or jam sandwich is great for this.
You shouldn't get a sugar crash as you'll burn it all as you
you've skated, you'll need to repair your muscles. Something high in
protein is the best way to do this. If you're stuck for time or
aren't into cooking then a protein shake made with semi-skimmed milk
would be a great place to start.
a salad of grilled chicken would work nicely or you could have some
poached eggs on toast. Try and go for something low fat. Fat's not
bad but our bodies struggle to process it after exercise.
way you eat between sessions is important too. It's important to eat
around 1g of protein for every 1lb of lean muscle you have. For the
average woman that's around 100g of protein a day. That might sound
like a lot but it's quite simple to achieve this by adding in more
tuna and chicken to your day. Failing that, most protein powders
contain about 20g of protein per serving.
To be a fantastic skater you don't need to maintain a clean diet 100% of the time but the better quality your food, the better performance you'll get. It's also worth remembering the hydration plays a huge part in how you perform. Make sure you drink plenty of water (not squash, nothing fizzy and no energy or sport drinks) before, during and after you skate.