Coaching THE HEALTHY SKATER Post exercise is time to replenish.
Muscles need energy to repair and fuel stores need to be refilled. If a skater just did an “all-out” performance and is fin- ished skating, then let them have some well-tolerated carbohydrates immediately. You can add protein as well, as evidence suggests that the additional protein will more rapidly fill fuel stores. However, if there is more skating to be accomplished, avoid protein unless there is a long time period between events. Keep fueling.
Proper Hydration
A properly hydrated body will allow for better delivery of fuels and O2
to the mus-
cles, as well as more effective temperature regulation. An athlete can lose up to a liter of water per hour through perspira- tion. Consider a cup of sugar dissolved in a liter of water. When we sweat, we take away some of the water only, concentrat- ing the solution. Tis idea holds true for the blood plasma. As we sweat we con- centrate the blood, and our body sends
out hormones to hold onto water (i.e., decrease urination). Concentrated blood decreases the speed of blood flow and can also hinder the ability to temperature regulate, decreasing the ability to evapora- tive cool. Cold temperatures dehydrate you even
more as cold air causes us to lose more water to warm and humidify the air we breathe. Cold temperatures also can sup- press the hormone that we need for water conservation (as mentioned above) and thirst stimulation; therefore, cold tem- peratures can lead to increased urination. You must be more vigilant to encourage drinking in your skaters. Te National Strength and Conditioning
Association recommends 6 to 8 fluid ounces (177-237 ml) every 15 minutes. Over-hydrating must be avoided.
Feedback and Example
Parents and coaches can make this easier for skaters by buying a selection of sports snacks and sticking them in their skate
bags. Just like kids like to pick out their outfits and school bags, let them pick out several water bottles that they will find
“cool” to carry. Check out what snacks are missing and keep replenishing. Ask them for feedback on “how they feel.” Also, lead by example when making your own snack, meal and beverage selections. If you have a question or topic that you would like to see addressed in a future issue, please send it to
editor@skateisi.org.
Andrea Sobieraj teaches exercise physiology at Brown University. In addition, she is a skating director at FMC Driscoll Arena in Fall River, Mass. and at
FMC Hetland Skating Arena in New Bedford, Mass. She is also co-owner of VO2breathe, a metabolic fitness company. Read her articles on training and nutrition at vo2breathecom.
ISI memers are wellrounded indiiduals who put as much energy into their lies o the ice as they do on it. Each year, the ISIA Educaon Foundaon awards scholarships to ISI skaters who hae demonstrated a commitment to academics and serice. You play an important role in pulicizing this scholarship program and supporng your facilitys applicants. Heres what you can do to encourage your skaters parcipaon
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