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Hydration 101 to Elevate Performance

November 23, 2012 by 8 Comments

No, not this kind

Last blog I discussed the importance of preparation for energy and success during tournaments.  I shared some ideas for a travel cooler to ensure you recover properly and never run out of fuel when it matters.  In this post I want to cover the importance of hydration, how to avoid dehydration, what to drink, what not to drink, and touch briefly on sports drinks.

Importance of hydration:

Your body depends on water for survival. Did you know that water makes up more than half of your body weight? Every cell, tissue and organ in your body needs water to function correctly. For example, your body uses water to maintain its temperature, remove waste and lubricate joints. Water is essential for good health and performance.

Even when you sleep you lose water, so you can only imagine how much you lose when you workout or play hockey.  When you exercise you need more water – you should drink it before, during and after activity.

With this being said it is important to be able to recognize when you’re dehydrated:

Signs of dehydration could include:

  • a headache
  • little or no urination or urine that is yellow or amber in colour
  • dry mouth
  • thirst

If you are not sufficiently hydrated you can suffer from cramps, low energy, loss of strength, decreased focus and potential injuries.

How to stay hydrated:

First and foremost, drink plenty of quality water – at least eight 8oz glasses a day and more when you are exercising.

I also suggest that you drink a glass first thing in the morning, followed by a great breakfast.  Drinking water with meals is not ideal because it can affect proper digestion. Cold water is also something that inhibits optimal digestion since it can cause the stomach to constrict.  You are best to sip on room temperature water throughout the day when you are not eating.

Another important thing to remember is that a proper diet high in fresh vegetables and some fruit will help you stay hydrated, whereas a diet high in processed foods can actually dehydrate you due to many of its additives and high sodium content.

What is best to drink?

Good quality spring water is your best choice to stay hydrated. I prefer a spring water that contains minerals that will aid in hydration and has a PH level between 7.4 and 8.4 so it is more alkaline. I have all my athletes at the GRHPC drink quality spring water to hydrate before, during and after their training.  Goccia is the water I prefer because it contains minerals that help me rehydrate (i.e., sodium, potassium, magnesium) and it has a PH level of 8.4.

My second choice is 100% natural coconut water – nature’s Gatorade.  It contains electrolytes, particularly potassium and sodium, which help to rehydrate the body after prolonged strenuous exercise or exertion.  I use coconut water with equal parts water in my post-workout recovery shake.

What about juice?

To be honest I’m not a fan of drinking concentrated fruit juice or even 100% pure juice that has had the pulp removed.  The processing of juice depletes the vitamins, minerals, enzymes and fibre. I prefer to eat the fruit – that helps me stay hydrated and I get the benefit of all its nutrients and fibre.

I do blend fruits in shakes though.  My favourite, particularly if I’m on the run, is a blend of berries, half a banana, baby spinach or kale, water, a couple of dates and a tablespoon of raw cacao or a scoop of sprouted brown rice chocolate protein.  This nutrition packed drink takes just a couple of minutes to prepare in a high-speed blender.  I also like to drink freshly juiced vegetables, especially greens, but I do confess that I usually get mine from my friends at Nature’s Emporium. They have a fabulous juice bar with lots of healthy juice options to choose from.

Blending or juicing fresh vegetables and fruit is a great way to enjoy the vitamins, minerals, enzymes, and fibre they have to offer without having to sit down and eat large quantities of them.

Pop and Colas:

I’m definitely not a fan because they have very little nutritional value and contain refined sugars or artificial sweeteners, colours and chemicals.

Sports drinks:

I recognize that the multitude of sports drinks out there provide amino acids, electrolytes and minerals to aid in performance and recovery. However, they also contain additives including refined sugars (e.g., glucose-fructose, sucrose syrup, corn syrup,) or artificial sweeteners (e.g., aspartame, Splenda), artificial colours and chemicals (e.g., glycerol ester of rosin, brominated vegetable oil). Personally I don’t drink Gatorade, Powerade or anything of that nature because of the additives they contain.

 

For young athletes, I believe quality spring water is their best option to drink during exercise.

Conclusion:

When it comes to hydration, a good quality spring water is your best option.  If athletes are drinking enough water and consuming a healthy diet with enough electrolytes they should be well hydrated and energized.

Filed Under: Hockey, Nutrition

Tournament Nutriton: Preparing for Success

September 6, 2012 by 5 Comments

As the off-season winds down and your camps begin, I hope each one of you reaped the benefits of smart training, eating well and getting lots of rest so that you are ready to go this season. It will pay dividends not only this season but in the long term.

The theme of this blog post is preparation. Whether you are a hockey player, a parent, or a coach, you have tasks ahead of you – maybe a game, running a practice, daily activities or a tournament.  How you choose to prepare for it will play a key role in the outcome. I believe that the nutritional part of your preparation can be a crucial component to your success.

Lets use a tournament as our task. One of the biggest nutritional challenges I see is when players go to tournaments.  They are often playing 2 or 3 games in a day and as many as 7 in a weekend. For optimum performance it is very important that players fuel their bodies properly so that they have long lasting energy and the right nutrients to support their recovery.  This will help ensure they are physically and mentally ready for every game.

I can tell you that arena food like hot dogs, pizza, and fries ARE NOT the types of foods that provide long lasting energy that support a player’s peak performance. In fact, their high levels of refined carbohydrates and fats cause your energy to spike and crash and they make you sluggish.  They are also high in sodium, which dehydrates you and can lead to cramps, injuries and loss of mental focus.

 

So, what I would suggest is that you pack a cooler to take with you to your tournament.  Fill it with: 1) foods that are a combination of lean proteins, complex carbohydrates (i.e., carbs that provide long lasting energy), healthy fats and fibre; and 2) lots of quality water. The following is a list of the foods I bring in my cooler for myself and my son who now spends a lot of time in a hockey arena.

Night Before

Night Before:

Grilled skinless chicken breast, sweet potato and asparagus
A good blend of lean protein, complex/nutrient dense carbohydrates and veggies. The foods your body needs to repair itself!

Gary’s Tournament Cooler:

Lots of water (a least one 500ml bottle per game and more to sip on between games)

Breakfast

Breakfast:

Muesli (rolled oats, seeds, nuts, unsweetened coconut, dates, raisins, ground flax seeds soaked in coconut water or water for 5 mins and then mixed with berries, 1/2 a sliced banana and a couple tablespoons of greek yogurt)

or

Two slices of whole grain bread spread with raw unsweetened almond, pumpkin seed or peanut butter, honey and sliced banana.

Post Game Recovery

Following Each Game:

Post game recovery shake or snack

Shake:  Berries, 1/2 a banana, water, coconut water, vanilla yogurt and baby spinach (my Magic Bullet blender is very convenient for me to bring along – the blender containers double as the drink cups so I fill them at home or at the hotel, pack a coolly with them and blend them up as I need them).

Snack: Chocolate milk and a banana or fruit and yogurt

Pre-Game Meal

Pre-game Meals:

Whole grain wraps or sandwiches with either lean nitrate-free meats (e.g., roast turkey, grilled chicken, ham), tuna or egg salad. I always wrap some greens around the meats, tuna or egg salads to add more nutrient-packed fibre and to help stop the bread from getting soggy. I like to use baby spinach, lettuce, sprouts or arugula as my greens.

Cut fresh vegetables (e.g., carrots, peppers, celery, broccoli, cauliflower, grape tomatoes) with a dip, which is usually hummus or some other type of bean dip.

Healthy Snacks

Snacks Between Games:

1) Healthy trail mix which could include some or all of the following: almonds, cashews, walnuts, sunflower seeds, pumpkinseeds,

raisins, goji berries, dried cranberries and blueberries, unsweetened coconut, raw cacao nibs.

2) Apple with unsweetened almond, pumpkin seed or peanut butter.

3) Healthy granola bars or cookies made with raw oats, nuts, seeds, dark chocolate, and healthy oils like coconut oil or sunflower oil.

4) Raw energy bars with all naturals ingredients and no protein powder (two of my favourites are Raw Revolution bars and Dr. Vie bars)

I do try and pick cooler items that travel easily and can be made quickly – no doubt about it though; coolly packs are a must along with a few different containers and a travel blender. But I believe that if you take a bit of time to prepare your cooler, you will be well energized for your tournament and you will have a good weekend of hockey.

- GR

Filed Under: Hockey, Nutrition

Game Day Nutrition with Gary Roberts

May 4, 2012 by 7 Comments

With playoffs underway and many OT games having been played already, recovery for players becomes all the more crucial to prolonged success.

I’m often asked:

  • “What should I be eating the day of a game to have the most energy possible?“
  • “What should I be eating post activity to make sure I’m recovered for the next time I play?“.

First of all let me start off by saying that if you’re thinking or asking these kind of questions you’re already on track.  Awareness, knowledge, and preparation are all you need to start making a huge difference in not only sport but life.  The benefits of nutrition are widely known but from my experience: I maximized my gains from training, had more energy, healed faster and thought more clearly because of what I put into my body.

The above being said, I wanted to use my first blog post as an opportunity to share examples of my ideal game day meals and snacks in hopes that it inspires readers to think about what they eat and how it affects their performance!

Enjoy!

Game Day Breakfast

 

 

Game day breakfast:
Three soft boiled eggs with a pinch of sea salt and two pieces of
whole grain toast with organic butter, small Greek yogurt & fruit mix with flax seeds.

 

 

 

 

 

 

Pre-Game Meal

 

 

 

Pre-Game Meal:
Grilled skinless chicken breast with brown rice, broccoli and a salad dressed with extra virgin olive oil and balsamic vinegar
 

 

 

 

 

 

Pre-Game Snack

 

 

Pre-Game Snack:
Oatmeal with ground flax seeds, walnuts, banana, unsweetened shredded coconut and a drizzle of pure maple syrup!
Try this 1.5 hours before a game or practice and let me know how you feel!

 

 

 

 

 

Post-Game Recovery Shake

 

 

 

Post-Game Recovery Shake:
Six ounces coconut water, six ounces water, 2 scoops BioSteel Recovery Formula [or other good quality protein (protein and carbs with no added junk)] and one banana.

Have this within 45 minutes of work to give your body the fuel it needs to recover!
 

 

 

 

 

 

Post-Game Meal

 

 

 

Post-Game meal:
Grilled skinless chicken breast, sweet potato and asparagus
A good blend of lean protein, complex/nutrient dense carbohydrates and veggies. The foods your body needs to repair itself!

 

 

 

 

 

I’m hoping this provides a guideline for people and I want encourage you to try these recipes, see how they make you feel and adjust as each individual is different.  I’m looking forward to hearing your comments and answering any questions you may have below!

 

 

 

 

 

Gary

Filed Under: Hockey, Nutrition Tagged With: , ,

The importance of being a good pro

September 13, 2011 by 1 Comment

June of 2011 saw the opening of the Gary Roberts High Performance Training Center, located in the Fitness Institute on Sheppard Ave in Toronto.

My relationship with Gary goes back to 1986 with the Ottawa 67′s, when I was the 67′s Conditioning Coach. In those 25 years I have amazing experiences with one of the games most dedicated athletes to physical conditioning. Gary used that drive and dedication to a very successful NHL career with over 1,200 games played and 900 points.

Since his retirement he always knew he wanted to be in the hockey training industry, and in developing the GRHPT he wanted to make sure that everything was created to be the best – training-nutrition-treatment-coaching. It all started back in the spring of 2010 when Gary and I started training over 25 NHL and OHL players at his home gym in Uxbridge Ontario. Word spread around pretty quick with names like Stamkos and Skinner having the success they achieved after a hard summer of training. Skinner particularly when he gave thank you to Gary and I at the NHL player awards where he won the Calder Trophy for rookie of the year.

Jeff had worked with me in Ottawa at the ACC since he was 15 years old on my take away programs, training on his own at home with his brother Ben. With Gary opening his training facility in his home and being located so close to Jeff in Markham, he was able to continue under our program design and the excellent coaching, motivation and nutrition advice by Gary.

The growth of Gary’s success working out of his home grew very quickly, and we were soon trying to find a new location that would accommodate the interest in his program. Finding the Fitness Institute was the best location for us to be and working together with the FI President Steve Roest, the GRHPTC was created. No expense was spared on this facility. Top equipment from Magnum, Sorinex, Perform Better, Twist Conditioning, Fitness Depot, along with an amazing artificial turf area resulted in an amazing facility.

The players lifted 4 times per week, completed plyometric, speed and agility work twice per week with Tony Scott, and had their nutritional concerns taken care of by Nature’s Emporium and Biosteel.

Steve Stamkos pushing the hay


Gary hugging Steve Downie


Gary having some fun

As you can see from some of the pictures, the athletes had an amazing summer and learned how important it is to be a good pro, and to do everything they can to be the very best.

Original Post

Filed Under: Fitness, General, Hockey, Nutrition

Seven Tips to Enhance Digestion…And Get the Most Out of the Food You Eat

December 7, 2010 by 1 Comment

There is a strong link between good digestion and good health. It is important to understand the connection between our health, the foods we eat and how well we digest those foods. Most of us have a very busy schedule. We often skip breakfast or just grab a bagel and coffee, grab fast food for lunch and eat it on the run or at a desk while working, have a coffee and “sweet treat” at work in the afternoon, and too often end up shoveling dinner into our mouths as we dash out to the kid’s game or even worse – in front of the television. As a result many people suffer from indigestion, “acid reflux,” gas, bloating, constipation, and painful hemorrhoids. So many of us today rush through meals without paying attention to the reason why we eat in the first place. Even if you make conscious decisions about the foods that you put in your body, it is just as important to take the time to truly eat and enjoy them. The following tips will help you improve your digestive habits–and get the most out of the foods you eat:

1. EAT TO NOURISH YOUR BODY
The purpose of food is to provide your body with the nutrients it needs to function properly–a simple concept, but hard to grasp in our fast-paced society. Rarely do people eat food with the intention of nourishing their body. Instead, most people just grab something quick and convenient to make the hungry feeling go away, or they binge on junk food out of habit, boredom, as a “reward,” or as a way to distract themselves from negative feelings. Eating for any of those reasons can lead to poor food choices, poor eating habits, and ultimately, poor digestive function. The first step in improving the health of your digestive system is to improve the quality of the food that you put in your body. The more natural your food is the better digested it will be.

The problem is that for most people, it’s hard to find the time to prepare nourishing meals. Still, we all need to make some adjustments so that we can eat real food. A good breakfast containing high quality protein and healthy fat is critical, even if it is just a yoghurt smoothie, some hardboiled eggs or almond butter on sprouted whole grain toast. Rather than grab fast food for both lunch and dinner, it would be better to take a simple lunch to work and then eat at the dinner table at home for dinner. Salads made with dark greens, sprouts and seeds dressed with balsamic and an olive oil/flax oil blend would be a first choice. Sliced veggie and avocado or tuna sandwiches made with sprouted whole grain bread are also good. Taking washed fruit from home for a snack would increase both nutrient and fibre intake. For dinner, have simple foods such as chicken, steak, legumes or grilled fish with vegetables or salad. Above all, try to avoid processed foods as much as possible.

2. RELAX
In today’s busy world, few people take the time to really enjoy the foods they eat. Instead, it is common to either skip breakfast or grab something quick while running out the door, eat lunch on the run, and pop a convenient prepackaged dinner in the microwave. Eating when under stress or in a hurry inhibits the production of hydrochloric acid and enzymes that are necessary for proper digestion. So it is best to entirely avoid eating when under stress. Wait instead until you can take the time to eat and enjoy your food!

3. SLOW DOWN AND CHEW
Chewing your food thoroughly begins the digestive process, breaking food into smaller particles and mixing it with saliva and amylase, (an enzyme in your saliva which begins breaking down carbohydrates). The smaller the particles of food swallowed, the better broken down it will be in the stomach and the more surface area for nutrient absorption will be available in the small intestines. If you really want to get the most out of your food, not only do you have to make good food choices, but you have to be able to break down and effectively absorb the nutrients from your food. It doesn’t make sense to invest extra time and money into preparing quality food, if you eat it quickly and forget to chew it. So, as you learn to relax and enjoy your food, really focus on completely breaking it down before swallowing, and pause before taking another bite and, most importantly, don’t forget to breathe!

4. EAT YOUR ENZYMES
Enzyme-rich foods are a great aid to digestion. But just because foods are raw does not mean they contain lots of enzymes. Tropical fruits like bananas, pineapple and papaya are high in enzymes. Raw honey is also a good source of enzymes and would be a suggested sweetener. Fermented foods like Kefir, yogurt, miso and Sauerkraut are high in enzymes as well.

5. LIMIT PORTIONS
Portions are way out of control in our “supersized” society. This is because the processed foods of today are so empty that no matter how much of them people eat their body is still starving for nutrients and never feels completely satisfied. This explains the intense food cravings that many people experience, cravings that lead to uncontrollable binges. One serious problem with bingeing is the tremendous stress it puts on the entire digestive system–and the rest of the body for that matter. The human stomach has a limited capacity for digestion. Overeating decreases the effectiveness of hydrochloric acid and enzymes, not to mention that the foods most people choose to binge on are processed, nutrient-depleted, junk foods containing high levels of processed vegetable oils. Not only do these foods totally lack any nutritional value, they also rob the body of vitamins, minerals and precious enzymes. One of the first things people notice when eating a diet of nutrient-dense foods is that they don’t have to eat as much to feel satisfied, and the uncontrollable cravings go away!

6. DON’T WASH YOUR FOOD DOWN
Most of the taste buds in this country have been programmed to enjoy certain foods, especially the denatured ones, with their liquid counterparts: coffee and a donut, pizza and an ice cold cola, or cookies and a nice tall glass of milk. In fact, a fast-food meal would be incomplete without the half-gallon-sized soft drink to wash it all down with. The problem is that drinking all that liquid with meals interferes with the whole digestive process, not to mention all the other problems created by the ingredients in the soft drink. But even if you make conscious decisions about the foods you eat, simply drinking too much water with your meals can affect your ability to properly breakdown your food. Drinking too much liquid with meals dilutes the concentration of hydrochloric acid and enzymes needed for proper digestion. So to get the most out of the foods you eat, it is best to avoid drinking lots of liquids 20-30 minutes before and after your meals. (If you take supplements or any other pills with food, try to use no more than 4-6 ounces of water to swallow them.)

7. ENHANCE YOUR DIGESTION
Following these tips will improve your digestive habits and optimize your digestive function. If you still experience symptoms of indigestion, try drinking one teaspoon of raw apple cider vinegar mixed with 2-4 ounces of water with your meals. Raw apple cider vinegar is loaded with enzymes and creates a nice acid environment for good digestion.
Another digestive aid is real bone broth—old-fashioned chicken soup. If you can possibly fit this into your schedule, learn to make simple chicken soup. Half a cup or so of chicken broth sipped with meals is a great digestive aid.
And what about those antacids? Contrary to popular belief, too much stomach acid is not the cause of indigestion and other digestive complaints. In fact, most digestive symptoms occur due to lack of stomach acid. Gas, bloating, indigestion, “acid reflux,” burning, diarrhea, and constipation are all signs that the digestive system is in need of repair. And rather than fix the problem, by making better food choices or improving digestive habits, it is common to pop an antacid to make the symptoms go away. The problem when we take antacids is that we neutralize hydrochloric acid, a substance that is critical for proper digestion. Stomach acid helps us assimilate protein–the building block for every single cell in the body. And if protein is not fully digested, it will sit in the gut and cause a heavy, bloated feeling after eating. Stomach acid is also essential for the absorption of important nutrients like calcium, iron, and B vitamins. A deficiency in B vitamins alone can cause symptoms like anxiety, depression, and fatigue. Stomach acid also serves as our first line of defense if we ingest anything in our food that doesn’t belong there–like bacteria, viruses, and parasites.

Make a commitment to improve your health by improving your digestion!

Do you have any other tips you can suggest?

Filed Under: Nutrition, Staff post

C.H.A.N.G.E.

November 30, 2010 by Leave a Comment

Your “body is always at potential – to change, and for new things to develop,” Dr. R. L. Shultz, D.O.
However, our thoughts and behaviour needs to be consistent with and supportive of the change we seek.
Here are some key things to consider in achieving your desired fitness and health change.

Challenge Yourself
Your comfort zone determines your results zone. In other words the greater your comfort zone the greater your results. Challenge yourself to be more active. Challenge yourself to start an exercise program and/or workout with greater intensity. Challenge yourself to eat healthier…

Healthy Eating Habits
These are eating habits that are supportive of the positive change you desire. So eating a double cheeseburger, fries and soda combo is NOT supportive of your goal for a healthy lifestyle.

Attitude Is Everything
Science has proven that the mind body connection is a very real and strong one. Behaviour starts with a thought. Thoughts stimulate emotions (feelings), which result in attitude and finally produce behaviour (action). A positive attitude then equals positive behaviour (actions supportive of the positive results/change you seek).

Navigate
Along with other members of your health and fitness team, a Certified Personal Trainer, like myself, is a professional trained to help you navigate your way towards your health and fitness goals. By serving you as a guide, a source of knowledge, positive support and motivation on your way towards your health and fitness goals.

Goal Setting
You can’t hit a target you can’t see. Specific and realistic goal setting is a key component to seeing the results/change you desire. What do you want to change? What makes it so important to you? How would you feel once you’ve achieved this change?

Enthusiasm
Change always comes bearing gifts. Get excited about the rewards of positive change. Get excited about an active, healthy lifestyle. Get excited about adding massive value to your life.

Are you ready to experience change?

Filed Under: Fitness, Nutrition, Staff post