Special Summer Reminder for Skaters - HYDRATION
This summers athletes might be following a planned fitness schedule or just taking opportunities to bike, run, swim or even do a bit of yoga. All of these are great fitness options to help keep you in shape for the fall and Skating start-up. Here are some PRACTICAL SUGGESTIONS to be sure you remain properly hydrated:
McKenzie helps coach our Road Runner group of skaters. With over 10 years of speed skating experience, McKenzie is a great resource to our newest skaters as they develop the FUNdamentals of the sport.
In addition to her time speed skating, McKenzie is a graduate of Martin Collegiate's Premier Sports Program and an active competitive kayaker. With experience competing in both speed skating and kayaking, McKenzie guides our younger skaters in how to prepare for and enjoy competitions.
Asked why she is a coach McKenzie responded "Coaching lets me to give back to the sport of speed skating and I really enjoy teaching young skaters how to become the best skater they can. I hope to inspire other speed skaters to fulfill their dreams to become an Olympian one day!"
McKenzie is a Certified Level 1 Coach with Speed Skating.
Recovery drink recipe
What comes to mind when you think of ‘sports nutrition’? Do images of high-tech pills, powders and potions pop into your head? If so, you’re probably not alone. However, the reality is that, while there can be a place for some of these products as part of a training programme, the core of good sports nutrition starts in the supermarket with the foods you buy and in the kitchen with the meals you prepare.
Banana and pineapple ‘tropical’ recovery drink
This easy to make and delicious recovery drink ticks all the boxes. It supplies a near ideal blend of carbohydrate and protein; the milk and yoghurt supply a mix of quick digesting whey and slower digesting casein proteins, while the fruit, milk and honey also supply a mix of quick and slower releasing carbohydrate. There’s also a good slug of vitamins, minerals and fibre and the added salt provides a little bit more sodium, which helps rehydration. However, this can be omitted for anyone following a low-sodium diet. The ingredients are inexpensive and easily available. Most importantly, when you’re feeling worn out after a heavy-duty work out, it’s dead easy to knock together and, of course, tastes great!
(This is the bit you’ll like!)
You may prefer to take your drink in two portions – half immediately after training and half approximately one hour later. This will help to increase the duration and bioavailability of the nutrients.
Want Know Even MORE?
A bit more about Recovery Drinks
As the name suggests, recovery drinks are taken after training, and aim to supply your muscles with everything needed for recovery. There are three essential ingredients in any recovery drink:
• Carbohydrate – to replace muscle glycogen used for energy during exercise (glycogen is a form of carbohydrate and can only be stored in muscles in limited amounts).
• Water – to replace exercise-induced fluid losses that occur during training (via sweating and evaporative losses [through the lungs]).
In addition, recovery drinks should also supply nutrients, such as, vitamins, minerals (especially electrolyte minerals lost in sweat) and health-protecting antioxidant phytochemicals. This is where a homemade recovery drink can offer distinct advantages over commercial drinks – fresh natural ingredients such as fruit and milk are packed with nutrients, unlike most of the commercial powdered formulations out there!
Why should you use a recovery drink?
Scientific studies have demonstrated that muscles are best able to rapidly absorb carbohydrate for the re-synthesis of muscle glycogen, and amino acids (from protein) to replace and rebuild muscle fibres in the period immediately following training and for up to about 2 hours afterwards. This recovery period has been dubbed ‘the window of opportunity’, because during it your muscles behave like a sponge, soaking up what they need to recover and prepare for your next work out. In a nutshell, recovery drinks need to supply the right combination and ratio of carbohydrates and proteins, at the right time, and in a form that’s convenient to prepare, easy to drink and rapidly assimilated.
As for what constitutes the ideal combination of proteins and carbohydrate, most researchers agree that 2-3 parts of carbohydrate to 1 part of protein provides plenty of carbohydrate for muscle glycogen recovery and ample protein for tissue repair and growth. The carbohydrate should comprise some quick releasing carbohydrates (to promote a rapid rise in blood sugar, which in turn stimulates insulin release to drive carbohydrate and amino acids into muscle cells) and some slower releasing carbohydrates (to sustain blood sugar levels). Likewise, the protein should combine some quickly digested proteins (such as whey) with slower digesting proteins (such as casein) to provide a rapid yet sustained rise in circulating amino acid levels.