Superfoods – more than just fuel
Superfoods are jammed packed with antioxidants, vitamins and minerals that may aid in post-game recovery and reduce inflammation. They also help to reduce free-radical damage and allow for a more efficient use of energy – in other words, performance enhancing!
Try adding these superfoods to your training diet ASAP!
BEETS & LEAFY GREENS
Beetroot and leafy greens contain high amounts of naturally occurring nitrates that some studies have shown increase exercise tolerance and improve blood flow to working muscles.
What does this mean?
Think: Five minutes left in the third, down by one and you’ve still got gas in the tank.
Add a handful of kale to your morning smoothie to start your day right.
Oatmeal is more than a good start to your day food.
It’s a fuel powerhouse packed with beta-glucan (soluble fibre) and essential B-vitamins. Beta-glucan reduces cholesterol levels and slows the absorption of carbohydrates into the blood stream.
This provides a continuous release of energy from your pre-game meal to your body through all three periods.
Colourful berries such as blueberries, cherries, and goji berries are loaded with antioxidants, known to be essential for cell protection and to combat free radicals, and that may aid in exercise recovery.
Add fresh, frozen or dried berries to oatmeal for an extra nutrient boost at breakfast and be fresh for Monday’s practice (even after a grueling weekend tournament).
Salmon is packed with omega-3 fatty acids, a potent ingredient in your body’s natural inflammation fighting process. It’s also a rich source of protein, vitamins B12 and D.
Eat at least two servings of fish (about 2 ½ ounces) such as salmon, per week to unlock its cardiovascular benefits and see the difference on the ice.
With the perfect combination of protein to carbohydrate ratio (aiming for a 3:1 to 4:1), high in electrolytes sodium and potassium, and boasting 16 vitamins and minerals including calcium and vitamin D, milk is an ideal recovery drink for players to rehydrate, replenish nutrient stores and maintain strong bones.
Want a super recovery?
Chocolate milk 15 -30 minutes after you step off the ice will prepare you for an even better performance tomorrow!
Chocolate Milk is a delicious source of calcium, vitamin D and other vital nutrients. It provides an ideal mix of fluids, carbs and protein to rehydrate, refuel and recharge your body after hard exercise.Make chocolate milk part of your regular post-workout routine to help your body recover and get ready for tomorrow.