In the area of food and sport, we focus a lot of attention on recovery nutrition. I devoted an earlier post to what I call the 3, 4 Rule – 3 eating episodes within 4 hours of an intense workout or competition.

We can use both sport foods (things like bars, gels, sport drinks, etc.) and whole foods to repair damaged muscle tissue and replenish lost carbohydrates for maximal recovery. Sport foods are marketed for this purpose, but what whole foods fit the bill?

When I finish a long run in the heat of the summer, the last thing my body feels like doing is eating, so I try to start the recovery process with beverages that will not only aid in re-hydration but also promote muscle repair and replenish carbohydrates. A smoothie is one of my favorite options for incorporating fluid, carbohydrates and protein, and it is a versatile medium for blending lots favorite flavors.

The Basics:

• ½ c plain or vanilla yogurt (great source of carbohydrates and protein)
• ½ c skim milk / soy milk or orange juice
• 1 banana

What to add:

For a fruit smoothie, any kind of frozen fruit is a great addition (berries, strawberries, mangoes, peaches, etc.), and if you are using frozen fruit, there is no need to add ice. Experiment with your favorite combinations.

For a special treat, consider adding cocoa powder, peanut butter, or honey.

Make it a summer goal to focus on recovery nutrition and incorporate smoothies as a regular part of your training plan.

Send a recipe of your most delicious combination, and we will publish our favorite in an upcoming issue of ACCELERATE.

Happy Blending!

Yesterday Athletic Republic announced a new strategic partnership with USA Hockey. Specifically, the three-year contract will provide Athletic Republic’s patented equipment and science-based, hockey specific training programs to the 46 members of the federation’s U17 and U18 National Team Development Program (USNTDP). As Tad O’Had, our Hockey VP, said in the press release: “Over the past decade the USNTDP has become the premier training ground for the best young hockey players in the United States. With the addition of our Hockey Treadmill and technology to USNTDP’s already successful program, we are looking forward to seeing what comes next.”

Want a sneak preview of the type of training the best U17 and U18 hockey players in the U.S. will be doing? Check this out.

There’s a new digital “magazine rack” for sports fans called Alltop.com. Acutally, Alltop is like a newsstand on all topics, thus the name Alltop.

Anyway, if you visit Sports.Alltop.com you’ll find the five most recent news stories or blog posts from sports Web sites like ESPN to Ice Junkies to Athletic Republic. Thanks Guy!

(photo courtesy St. Louis Bandits NAHL)

For the second year in a row, the St. Louis Bandits of the NAHL won the Jr. “A” National Championship on Sunday–their prize, the Robertson Cup. The Bandits, who train all season long on Athletic Republic’s Acceleration Training program at Nutriformance in Chesterfield, Missouri, destroyed their competition this year with a record of 47-9-2.

Coach Jon Cooper, the Bandits GM and Head Coach credits Acceleration Training for much of his team’s success:

The Acceleration Training program has given us a leg up on the competition. Not only has the Hockey Treadmill improved the skating stride and speed of my players, but their weight lifting and nutritional programs are first rate. We benefit on a daily basis working with Nutriformance.

For complete coverage of the Bandits victory, see the St. Louis Post Dispatch coverage.

It is great to learn the science behind why sport dietitians recommend eating certain types of food, and it is important to understand the reasoning backing the timing and quantity of our food choices.  But sometimes, simple tips on how to implement these suggestions are just what we need to start incorporating these practices into our daily routine.  Visual cues can be an easy way to keep yourself in check and make sure that you are eating the quality, healthful foods that are key to top-notch performance.

In the nutrition world, we like to talk about creating colorful plates.  When you look at the plate or bowl of food you are about to enjoy or when you unpack your lunch bag at school, do a quick visual check … Is your meal colorful?  Adding color to your meal is synonymous with the presence of a variety of fruits and vegetables.  (Fluorescent gummy candies, and condiments unfortunately do not contribute positively to the color scale).

Fruits and vegetables provide the vitamins and minerals our body needs to metabolize the calories we get from carbohydrates, protein, and fat into the energy our body can use for sport.  Colorful fruits and vegetables contain beneficial antioxidants that help our bodies adapt to training, and they come packed with nutrients beneficial for bone health and immunity.

So, before you eat, check to make sure that your plate, bowl or bag is bright and colorful.

Tips for adding color to your meals & snacks:

• Add vegetables to rice and pasta dishes
• Incorporate salads or steamed veggies into dinner meals
• Have fruit for dessert (use it to top ice cream or yogurt)
• Try dried fruit as a snack instead of chips
• Top pasta with tomato sauce
• Liven up sandwiches with fresh vegetables (lettuce, tomato, avocado, cucumbers)
• Incorporate vegetable sources of protein (beans, nuts, seeds, whole grains) in addition to animal sources of protein

The good news we’ve all been waiting for has arrived–Eric Brock signed a free-agent contract with the Atlanta Falcons yesterday.

We haven’t heard directly from Eric yet, but here’s what his trainer Todd Robinett had to say:

I’m very proud and happy for Eric, because he has worked so hard to get to this point in his career, and now it’s starting to pay off. Anyone that spends time with Eric will know right away that he’s going to be a great pro in football and life. All of us at All-Star Sports believe in Eric and wish him the very best!

Next Weekend, Eric will take the field alongside other rookies and Falcon veterans at a Mini Camp in Flowery Branch, Georgia. With two practices on both Saturday, May 10 and Sunday, May 11 (all open to the public) and a closed session on Monday, May 12, Eric will finally have a chance to show his stuff.

We’ll try to keep track of Eric’s progress as the Mini Camp season unfolds.