• Hydration is your best friend! For as much as you sweat during training, you need to compensate with fluid intake. Water is king, but drinks with electrolytes in them are definitely good to intake to help replenish what you’ve lost (Pedialyte, Gatorade, etc.)
  • Breakfast is a must! Typical breakfast for me would be something like: eggs, yogurt, fruit and granola. I’ve been eating probiotic yogurt preferably Greek Gods honey yogurt with some nature valley crushed oats with it.
  • Make sure to have snacks in between trainings! If I had two training sessions in one day, I would have a small snack (for example, peanut butter and jelly sandwich) in between trainings.
  • Dinner gives you extra fuel: Be sure to eat foods that are high in carbohydrates (pasta, rice, potatoes, etc.) and protein (chicken, fish, lean beef, etc) This is essential for prolonged energy and to repair your broken down muscles.

*Food ideas for sustained energy and/or recovery!

  • Bananas are a great snack and help with lactic acid in your muscles. I usually eat one before/during training/racing.
  • Smoothies can be a huge boost to get fluids, protein and fruits all at once.
  • Tart cherry juice is a high antioxidants, drink it post-exercise to help reduce inflammation and aid in muscle recovery.
  • Peanut butter before bed (1-2 table spoons). Your body still burns protein while you’re sleeping. Peanut butter is high in protein and helps to help build and repair the muscles throughout the night.

Melissa Perry

One of the toughest skaters in the NSC, this former world team member takes no short cuts when it comes to her training.  In just over one season in the NSC "Missy" has been on the podium 8 times, and has been in the mix for the Grand Champion Black suit in each of her appearances in the league.  When this young lady hits the track, she's all about business, but make no mistake about her commitment to growing the sport.  Missy has been known to help any skater that so much as asks her for advice and is always willing to lend a helping hand to less experienced skaters.  We can all look forward to more great things from her in the NSC.

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