EATING PLAN KEY
TO PEAK PERFORMANCE S.T.A.R.S. TIP by DEBBIE PITSOS, NSCA-CPT
Debbie is a trainer at the Skating Club of Detroit and trains national and international singles and ice dance competitors including Jeremy Abbott, Alissa Czisny and Adam Rippon.
RECOVERY NUTRITION
While athletes and coaches realize that rest is a critical part of being able to train at one’s best, recovery nutrition — what you eat, and when
you eat it — plays an essential role in help- ing your body repair and recover for your next workout.
Along with rest, eating the right foods and timing
your meals and snacks will aid in quality training and performance. Often athletes, par- ents and coaches want to know what foods will give their
athletes the edge, both in training and com- petition. Good eating habits and smart deci- sions on a daily basis are the key. Planning meals and snacks for each day should be done ahead of time. Planning encompasses what the athlete eats at meals, but athletes and parents should also consider high quality snacks in between meals to maintain energy levels, and a recovery snack eaten within 30 minutes of a heavy workout to increase muscle recovery and synthesis.
All meals and snacks should contain carbohydrates, fats and protein. Eating small portions and eating of- ten will aid in keeping energy levels (also known as blood glucose) more constant.
Remember to “Train Smart” — get plenty of rest, con- sume a healthy diet and stay hydrated.
For more information on these topics, please read Nu- trition for the Serious Athlete or Advanced Sports Nutri- tion by Dan Benardot, PhD, RD, FACSM.
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