During the first ten seconds or so of your first lap, your body triggers adenosine triphosphate (or ATP for short) to fuel your muscles.
It then uses your glucose reserves to produce ATP. This means that your ATP has been used and your glucose system is now in effect and your muscles have slightly less control. Glucose is used purely for energy in the body. It is then circulated into the bloodstream and is stored in the muscles and liver as glycogen. The carbohydrates that you've eaten supply glucose and then glycogen is sent to the muscles. During this time you have around 50 seconds before you feel your performance drop.
The body switches to the oxidative system. Your body uses oxygen while it is still producing glucose. After 5-6 laps your muscles will feel dead.
High Protein foods are essential nutrient components, which comprise of essential and non-essential amino acids that are great energy sources. High protein foods are responsible for numerous metabolic functions in the body and are considered the building blocks of all living cells. Proteins are required to keep the body going every day. Most athletes favour bananas. Chicken, eggs, fish and dairy products are also very high in protein.
There are two different types of carbohydrates - slow and fast release. Easily absorbed carbs can be found in sugar, soft drinks, sweets, cakes etc but are not recommended every day for obvious reasons. Slow release carbs are much better for you and can be found in bread, cereal, brown pasta, fruit and vegetables, and other high fibre foods.
It is recommended to eat carbohydrates and protein between 1-2 hours before, along with plenty of water. Sports drinks are recommended as they help replace electroyltes, especially during prolonged exercise. There are plenty of recipies and meal ideas out there that include the protein and carbs you need to get you through your training and all-important races!
After you've finished on your skates, it is just as important to repair the body and those aching muscles. Your body needs more carbs and protein within 30 minutes of finishing, so instead of chatting and hanging around the rink, think about what you can eat to repair your body. Some good ideas can be found in this link. Fatty foods are a definite "no", so a trip to McDonalds is not a good idea. (even though we all love it!)
As we all know, any physical exercise is good for you. Many people turn to the gym or go out for a run or bike ride. Roller skating tends to get overlooked, but check out these health benefits of inline and roller skating:
An hour of skating can burn off up to 600 calories, depending on your weight and speed. So combining a regular skate routine along with a healthier diet will help us lose that extra weight.
If we skate regularly we will see our bodies tone up as the fatty tissues turn to muscle. Our legs, which get most of the workout, will gain muscle over time. But we will also notice a change in our behind because the glutes also get a good workout as we twist, turn and push our bodies on our skates.
Some people take to skating like a duck to water, but for others it's more challenging to keep balance whilst skating at first. Once we've mastered it, it will help with everyday activities such as walking, running and sitting and we will use less energy doing so since skating helps control the lower back and abdomen.
When we skate, our heart rate increases, helping blood flow and working the lungs. The faster you go the better, so you could try some interval training to improve this. Getting the heart rate up lowers your risk of heart disease.
Many people choose to run for their exercise, but this causes a lot of stress to the ankles, knees and hips. Skating is a fluid motion and therefore reduces the impact on the joints compared to running. Roller skating works the whole body and strengthens the muscles and therefore helps to prevent injuries. It also helps us to keep fit and active as we get older.
We all have to come face to face with stress at some point in time. It makes us human. Taking time out and having a skate, even for just half an hour can greatly reduce this stress by releasing endorphins and relaxing tension in our muscles. Outside is best for this in the fresh air, but if it's raining, cold or dark, then the rink will be just fine.
We use many muscles when skating in general, but speed skating requires you to use your arms to keep balance and increase momentum, your legs to give you more push for increased speed and a strong core for balance and posture. When we skate we work our glutes, quads, hamstrings, abductors and abdominal muscles.
Skating a couple of hours before bedtime will help you fall asleep and get a restful slumber due to those feel good hormones called endorphins being released into your bloodstream after a skate.
If you're lucky enough to have a roller rink in your local area, there will be plenty of opportunities to meet people who love doing the same thing as you. Grab the bull by the horns and go and visit. You'll be surprised at the diversity of people there and you'll soon be making new friends with a common interest.
Many people run because they feel they have to, not because they want to, and there's nothing worse than doing something when your heart isn't in it. Always skate because you want to. Skating shouldn't be a drudgery. Enjoy it and make the most of it.
