Roller skating is certainly a full-body workout! It’s essential to fuel your body properly before a workout, and skating is no exception. Proper nutrition before and after a skate workout is crucial for optimal performance and recovery so we put together a guide on how you can do it properly!
Here’s a guide to fuel your body effectively before and after roller skating:
Before a skate workout, you should:
1. Eat carbohydrates: Prioritize consuming complex carbohydrates such as whole grains, fruits, and vegetables. These provide sustained energy for your workout. Examples could include oatmeal, brown rice, whole-grain bread, or a piece of fruit.
2. Include protein: Include a moderate amount of protein to support muscle repair and growth. Opt for sources like lean meats, fish, eggs, tofu, or Greek yogurt.
3. Get your hydration: Drink plenty of water to ensure you’re properly hydrated. Aim for at least 16 ounces (500 ml) of water 1-2 hours before your workout.
Examples of pre-skate snacks and meals you could indulge in:
– Whole grain toast with peanut butter and sliced banana
– Greek yogurt with berries and a sprinkle of granola
– Grilled chicken breast with steamed vegetables and quinoa
During the skate workout, you should:
It’s important to stay hydrated during your skate workout. Keep a water bottle handy and take regular sips between exercises or during breaks.
After a skate workout, you should:
1. Eat carbohydrates: Replace glycogen stores by consuming easily digestible carbohydrates. Choose options like fruits, whole grains, or sports drinks.
2. Include protein: Aid your muscle recovery and repair by consuming a combination of protein and carbohydrates within 30-60 minutes after your workout. Good sources include lean meats, fish, eggs, dairy products, or plant-based alternatives like legumes and quinoa.
3. Take in electrolytes: If you’ve been sweating profusely during your workout, consider replenishing electrolytes with a sports drink or coconut water.
4. Get your hydration: Continue drinking water to rehydrate your body.
Examples of post-skate snacks and meals you could indulge in:
– Grilled chicken or tofu stir-fry with brown rice and mixed vegetables
– Salmon or lentil salad with leafy greens and a variety of colorful vegetables
– Smoothie made with milk or a plant-based alternative, a scoop of protein powder, fruits, and spinach
Remember, listening to your body’s needs and adjusting your nutritional intake accordingly is essential. Should you need help, we recommend consulting with a registered dietitian who can provide personalized advice based on your specific goals and requirements.
We can’t wait to see you fueled up on the rink with us soon at Rainbow Rink!