Derby Day Nutrition

This past week we had a skater that did not hydrate enough and failed to eat the day of practice. Guess what? She almost passed out! No good for you and possibly dangerous for you and your teammates! We have all been there. You are wicked busy, working, walking your dog, working, doing a coaching plan...and all of the sudden it's an hour before practice and you haven't eaten for hours! If you grab a sandwich or burrito now it will surely end up on the track during the first part of endurance. What's a girl to do? 

Love....

Before I get much further let me just say that I am not a nutritionist or a dietitian. But I have certainly been on the bad end of poor hydration and nutrition for a training session and seen the effects on teammates as well. And through the miracle of the World Wide Web good resources are available to share.

First of all, as a derby skater or athlete of any kind you have got to come to terms that H2O is your new bestie. Whether you are like my derby wife and think "fish shit in that stuff, I'm not drinkin' it", or you just forget to keep your bottle by your side, you have got to make a few changes.
Here are a few great resources to get you started on your new hydration education:

• This great article by Krissy Krash (founder of Derbalife) on Allderbydrills.com is pretty awesome and specifically focused on why hydration is so important to derby players. http://www.allderbydrills.com/2012_01_01_archive.html

• This is a kinda cool pdf with lots of fun sweat facts! http://www.roanoke.com/entertainment/pdf/extra_0710_sweat.pdf

• One of my all time favorite pod casts that I listen to howstuffworks.com, has a great article on the benefits of drinking water http://health.howstuffworks.com/wellness/food-nutrition/healthy-eating/drinking-water.htm

Tasty, tasty! 

Now that we have the water related part of this post out of the way, lets talk nutrition! You are an athlete and athletes need fuel to perform at their best.  Playing derby is hard and takes a lot out of you. Where do you get the energy to make it through your training sessions? I took a quick poll on Facebook this week to find out what friends eat before practice. A majority get a little something in their tummy one to two hours prior. I am partial to the protein shake or a smoothie as it covers water and fuel all in one tasty package!

 This is what your fellow skaters are having:

• protein shake
• protein bar & water
• a bowl of cereal or oatmeal an hour or two before
• small meal with tons of water 2 hours before, banana one hour before, protein bar after
• good breakfast, small afternoon snack
• granola or trail mix in the car on the way to practice with some water
• small meal late afternoon then a protein shake an hour before practice. 

And as always, there are lots of great articles on Allderbydrills.com on nutrition. http://www.allderbydrills.com/search/label/Nutrition

And during practice, if you feel your blood sugar dropping or are noticing that you are needing a little pick me up, that's what sports drinks are made for! Please don't confuse sports drinks for energy drinks. Sports drinks have electrolytes and sodium to keep you  hydrated. Energy drinks have caffeine and stuff you shouldn't need during a training session. There are also lots of high tech products on the markets, gels, jelly beans, bars and all sorts of carb and electrolyte blast yummies are available at your local runners or bike shop. I like Clif Shot Bloks, they are  tasty gummy squares that can I chomp on on a quick water break. 

There are even recipes online to make your own sports drinks so if you are a roller girl (or guy) on a budget, you can stay hydrated and healthy too! 

This one from the Chicago Tribune, one from the LA Times, and this great  and highly entertaining video (check out the guy in the background "exercising")  on Howcast.com . 

I hope these resources help out a few people. I write this as I am starting on my second 32 ounce water bottle of the day :) Practice safe! 

Cheers! 

Halle PAIN Yo

A few words from a rookie...

Neon and her mom Brutiful Harley in Westfield. 

Prodigy? Did someone just call me that?

Reading the Westfield newspaper, they called me a prodigy, and for the first time in my life I actually mean something to someone. Confidence was never my persona, let alone in my vocabulary until I became Neon. I never thought I could excel at this sport. It has been five months since I have started skating with Pair O Dice City Rollers. Every time I strap those skates to my feet I feel clumsy, uncoordinated, and awkward but I continually push through those feelings. Athletics is not my strong point, and to be considered gifted to a spectator who has only watched me skate once, is remarkable.

I was recently asked what it felt like to be the youngest player on the team, and if it had any effect on how I was treated. Being young is not considered a bad thing, although I cannot attend after parties to enjoy a win or loss with the team. Age is not a factor when it comes to roller derby; it is about recognizing your strengths and overcoming your weaknesses.

I am not sure how I feel about this attention. Sure I panicked and I will be the first to admit. I have never been “in the spotlight.” I have gone unnoticed for years, happily. I feel under pressure, not wanting to let anyone down. Mixed emotions stir, unsure how to handle this situation. The one thing I know is that, I will be and do the best that I can for my team, for my love of this sport.

If everyone else can believe in me, I CAN believe in myself.

Neon playing against the Long Island Roller Rebels. 

Love always,

-Neon

xoxo

That's Neon in the middle with the hot pink tape on her pads skating in the Monson 4th of July parade. 

For our most current schedule, visit us on the web at www.pairodicecityrollerderby.com