Coaching THE HEALTHY SKATER Fuel Up for Skating by Andrea Sobieraj, MS, CSCS How do we get the energy to move? When should we fuel up? What should we eat? T


hese are broad questions that I frequently get asked. One main theme to remember: you want your


blood glucose to stay consistent; otherwise you will be expending energy to produce glucose internally — energy that could be better served fueling your muscles.


Body Fuels


Te main fuels in our body are carbohy- drates, fats and proteins. Our body avoids burning proteins at all costs, as that would mean breaking down tissues to make fuel. Fats are our most abundant fuel and are


the fuel of choice at rest (mixed with some carbohydrate). Fats are also our fuel of choice in low to moderate intensity exer- cise. Carbohydrates in excess are stored in the liver and muscles as glycogen. Tis is our easiest fuel to grab and utilize and sole fuel at our top intensity.


From Meal to Energy


At the sight and smell of food, your body is already creating the enzymes needed for digestion. You eat a meal, the food is deliv- ered to your stomach and then to your small and large intestines, where food


Take the Hassle Out of Managing Your ISI Competitions!


Competition season is here, along with its countless hours of preparation and mountains of paperwork. Help is available with a software package designed specifically for ISI competitions.


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• Assign judges based on their certification level.


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• Create a competition program book with names of skaters, teams, judges, schedule, text, ads, etc.


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EDGE Competition Software 9.2 features our new tablet judging system, meeting expectations for the technology and professionalism used at other major sporting events. Tablet judging helps eliminate human data entry errors, speeds up results posting and offers automatic scratch/ addition updates, among other benefits.


ISI EDGE WINTER 2014


is broken down and nutrients and water are absorbed into your blood stream. Te fuels are then delivered to your cells and taken in. Te blood also delivers oxygen (O2


) to your muscle cells. O2 diffuses


into your muscle cells as well. In a part of the cell called the mitochondria, the O2


is used to metabolize the fuel (carbohy- drates) and produce energy in the form of adenosine triphosphate (ATP), an energy-bearing molecule that is required for skeletal muscle to contract.


Te biochemical pathways that are use break down the ffuels ha


uels have many c


re used to y chemical


to al


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