Unfortunately, i was unable to attend the Rocky Mountain UK bootcamp this summer but the lovely Nell posted these very useful notes on nutrition that she took from the RMRG skaters on our forum. Very useful information indeed!
The following is for 1-2hrs high intensity exercise only…not for endurance or otherwise.
Before: 1-2hrs before, fuel immediate foods like banana, berries, mangoes, figs, especially dates & pineapple. Basically any SIMPLE carbs. These convert straight into energy.
Remember, protein builds, not fuels muscle. It is important after, but not before exercise.
If you eat properly before, you should not need to eat during a bout. If you do need to eat, only eat simple carbs again and nothing diffucult to digest like a museli bar.
During: The idea is that you should never want to eat or feel hungry or thirsty during exercise. This is a sign of bad nutrition…ie: you did not follow the first step properly.
You need to be replacing electrolytes as you go, not afterwards. So drink sports drinks, coconut water, powdered sports drinks. Basically you need to be replacing the trace minerals, potassium and sodium that your body is eliminating as you work out.
Note: that if you drink this before exercise, you most likely will pee it out before you play.
Try sparkling mineral water with apple juice. Bremen hockey team do this and add a tiny amount of salt.
Avoid mass marketed sports drinks if you can. Coconut water is best. Powdered drinks like ultima (in the US) are also great, gluten & gmo free.
Immediately After: Within 20 minutes of finishing exercise. You need to be eating no fat, no fiber as this slows the release of energy back into the blood stream and slows you body’s ability to get rid of lactic acid.
Your muscles need carbs to recover. Lots of carbs. Liquid gels are good.
Recovery: About an hour after exercise you need to have a healthy, nutrient and omega rich, balanced meal.
Legumes, lentils, peas, seeds, nuts, greens, fruit, lean meat or fish for protein.
Protein is most important at this stage.
Daily, humans should only need 0.8 grams of protein per kilo per day, so you may not need as much as some sources suggest.
Examples of proteins/grams of protein per cup:
Chickpeas – (12 grams protein)
Lentils – (18 grams)
Black beans – (15 grams)
Pinto beans – (12 grams)
Quinoa – (9 grams)
Meat has a higher protein content per serving.
In instances where you are doing a lot of exercise in a day, you would not do the recovery phase until an hour after your last exercise for the day. If you don’t you would risk cramping.
Protein drinks should not be a crutch, but this is preferable to skipping this stage completely.
Taking multivitamins is a good idea for many people, but there are other supplements that can help with particular complaints.
Inflammation – Over time, the use of ibuprofen and paracetamol or codine will be very taxing on your liver.
Instead, natual alternatives include ginger & tumeric with black pepper can be incorporated into cooking, teas, some in pill form etc. This will obviously not have the same strength of effectiveness as a regular pain killer or anti-inflamatory, but is preferable and in some cases has a cumulative effect.
Joint pain – Glucosamine/Condroitin (Shellfish), hydralaunic acid (Vegetarian option and this works immediately whereas the non vege options take time to build up in your system).
Fatigue – CO Q10
Vitamin D….get some sun! Or eat mushrooms.
An alternative to energy drinks are yerba mate. This is full of antioxidants, trace minerals, chlorophyll. Green tea is also excellent.
I’ve got my second-ever bout coming up in a few weeks and I don’t feel ready for it at all. The summer has taken its toll and I’ve been pretty slack with my training so I’ve decided that I need to get back on the case. After going on holiday and eating lots of delicious but not very healthy food, I think step one will be some healthier eating.
This recipe for Bulgur Wheat and Red Lentil soup is one of my favourite healthy recipes. Bulgur (also bulghur, burghul or bulgar) is made from several different wheat species, most often from durum wheat. It is wholegrain and high in fibre and protein, has a low glycemic index, and higher levels of most vitamins and minerals. Great pre-training food.
Bulgur wheat and red lentil soup
For the soup
100g red lentils
2 tbsp olive oil
1 large onion, peeled and finely chopped
1 tsp fresh thyme leaves
Salt and freshly ground black pepper
3 garlic cloves, peeled and minced
1 tbsp tomato purée
1 litre vegetable stock
50g bulgur wheat
1½ tsp sweet smoked paprika
1-2 tbsp thick yoghurt
For the flavoured oil
3 tbsp olive oil
1 tsp dried mint
½ tsp sweet smoked paprika
Warm the olive oil in a large saucepan over a medium-low heat and sauté the onion with the thyme and a good pinch of salt until softened. Add the garlic and sauté for another minute. Add the tomato purée, stir, then tip in the stock, bulgur, lentils and paprika. Stir and bring to a boil. Reduce to a simmer, cover and cook for 15-20 minutes, until the lentils and bulgur are very soft. Purée in a food processor or with a stick blender if you prefer a smooth and creamy soup, or leave it as it is, adding a little more stock or water if it’s too thick. Season to taste.
While the soup is cooking make the flavoured oil. Warm the olive oil in a pan with the butter until the butter has melted and the foaming subsides. Remove from heat and stir in the dried mint and paprika.
Serve the soup with yoghurt and the flavoured oil and sprinkled with dried mint.
2011 is an exciting year in the world of roller derby as it will see the first ever roller derby world cup take place in Canada in December this year. This exciting event, organised by Blood & Thunder Magazine, is to be hosted by Toronto Roller Derby on the weekend of December 2 – 4, 2011.
Teams are being selected as we speak and the following countries will be represented: Argentina, Australia, Brazil, Canada, England, Finland, France, Germany, Ireland, New Zealand, Scotland, Sweden and USA.
The UK will be very well-represented with teams for England, Scotland and Ireland getting into gear right now. Team England are one of the first teams to be announced sporting an impressive line-up with the following skaters:
Grievous Bodily Charm
The Mighty Mighty Bash
The line-up for team USA is also looking pretty formidable:
The majority of the 28 skaters are well-known as standout jammers on their teams but are fully capable of devastatingly effective play in the pack. Nearly half (12, to be exact) have played on a WFTDA-championship-winning team (2008’s Gotham, 2009’s Oly or 2010’s Rocky Mountain); 19 of the 28 have played in a WFTDA championship tournament.
Amanda Jamitinya (Rocky Mountain)
Bonnie Thunders (Gotham)
Claire D. Way (Boston)
DeRanged (Rocky Mountain)
Donna Matrix (Gotham)
Fisti Cuffs (Gotham)
Frida Beater (Rocky Mountain)
Joy Collision (Charm City)
Juke Boxx (Minnesota)
Little A (Tampa Bay)
Psycho Babble (Rocky Mountain)
Sexy Slaydie (Gotham)
Shenita Stretcher (Philly)
Smarty Pants (Texas)
Snot Rocket Science (Steel City)
Soulfearic Acid (Rose City)
Suzy Hotrod (Gotham)
Tannibal Lector (Oly)
Teflon Donna (Philly)
Tracy Akers (Denver)
Urkin Jerkin (Rocky Mountain)
V Diva (Dutchland)
Varla Vendetta (Windy City)
White Flight (Rose City)
Five alternates have also been announced: Jamsterella of Fort Myers, Stella Italiana of Oly / Des Moines, Racer McChaseher of Detroit, Addy Rawl from Queen City, and Wildberry Punch from Madison.
To find out more about the skaters, you can watch the team USA tryouts here:
And the Team Ireland tryouts here:
Blood & Thunder will provide time prior to the tournament for teams to train together on-site. And they have also proposed holding a training camp for skaters who’ve come to watch the tournament, to give them the opportunity to train with the world team coaches.
If you want to get involved in the World Cup, they are still recruiting volunteers and you can email ToRD’s Grim Avenger at: firstname.lastname@example.org to discuss helping out.
Ticket to Canada anyone?