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Fuel Your Body Before And After Skating!

Roller skating is certainly a full-body workout! It’s essential to fuel your body properly before a workout, and skating is no exception. Proper nutrition before and after a skate workout is crucial for optimal performance and recovery so we put together a guide on how you can do it properly!



Here’s a guide to fuel your body effectively before and after roller skating:


Before a skate workout, you should:

1. Eat carbohydrates: Prioritize consuming complex carbohydrates such as whole grains, fruits, and vegetables. These provide sustained energy for your workout. Examples could include oatmeal, brown rice, whole-grain bread, or a piece of fruit.

2. Include protein: Include a moderate amount of protein to support muscle repair and growth. Opt for sources like lean meats, fish, eggs, tofu, or Greek yogurt.

3. Get your hydration: Drink plenty of water to ensure you’re properly hydrated. Aim for at least 16 ounces (500 ml) of water 1-2 hours before your workout.

Examples of pre-skate snacks and meals you could indulge in:

– Whole grain toast with peanut butter and sliced banana

– Greek yogurt with berries and a sprinkle of granola

– Grilled chicken breast with steamed vegetables and quinoa

During the skate workout, you should:

It’s important to stay hydrated during your skate workout. Keep a water bottle handy and take regular sips between exercises or during breaks.


After a skate workout, you should:

1. Eat carbohydrates: Replace glycogen stores by consuming easily digestible carbohydrates. Choose options like fruits, whole grains, or sports drinks.

2. Include protein: Aid your muscle recovery and repair by consuming a combination of protein and carbohydrates within 30-60 minutes after your workout. Good sources include lean meats, fish, eggs, dairy products, or plant-based alternatives like legumes and quinoa.

3. Take in electrolytes: If you’ve been sweating profusely during your workout, consider replenishing electrolytes with a sports drink or coconut water.

4. Get your hydration: Continue drinking water to rehydrate your body.

Examples of post-skate snacks and meals you could indulge in:

– Grilled chicken or tofu stir-fry with brown rice and mixed vegetables

– Salmon or lentil salad with leafy greens and a variety of colorful vegetables

– Smoothie made with milk or a plant-based alternative, a scoop of protein powder, fruits, and spinach


Remember, listening to your body’s needs and adjusting your nutritional intake accordingly is essential. Should you need help, we recommend consulting with a registered dietitian who can provide personalized advice based on your specific goals and requirements.


We can’t wait to see you fuelled up at The Rink Arena.

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