d n a h t g n e r t S g n i n i a t r n e i P a l M a m i t p O r o f n o i Nutrit g a Pandemic Durin Maintaining Strength and Nutrition for Optimal Performance During a Pandemic BY JULIANNE PONDELLI, RG
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s we have been adjusting to the Covid-19 pandemic for over a year, we are still in the middle of so much uncertainty. Most ice rinks across the country remain open. However, there is still the possibility of future shutdowns. This inconsistency can cause additional stress and anxiety for our skaters. If they are not able to participate in the sport they love, they may be worried about maintaining their strength and nutrition while they are off the ice. Skaters, as athletes, are resilient! Many were able to continue training by replacing ice time with virtual off-ice jumping classes, stretching, and building strength through off-ice conditioning. We know that this works, because progress was certainly made by skaters who put in the effort during last spring’s quarantine. Athletes can maintain good nutrition by consuming foods that provide high quality protein such as poultry, fish, eggs, lean beef, and low fat dairy. By replacing some carbohydrates with colorful, nutrient dense fruits and vegetables, a skater will still fuel properly despite using less
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energy due to changes in intense training. Reduction in normal portion sizes may also be necessary due to adjusted energy needs. Even with supplementing with off-ice conditioning, the amount of energy expenditure can be drastically reduced without the hours of cardiovascular activity at the rink. Weight gain and muscle loss can cause stress for athletes whether they are forced off the ice due to a simple injury or an unprecedented pandemic. If mental health is not prioritized during this time, anxiety can potentially lead to consumption of high calorie foods, binging, or restricting. Disordered eating happens for reasons other than just body image. At times of high anxiety, athletes may feel that eating habits and physical activity are still within their control. Dietary restrictions and excessive physical activity may be unhealthy ways that athletes attempt to cope with their anxiety. During these times of living in the “new norm” - focusing on nutrition education, self-care, and mental health can help skaters develop themselves into the “whole athlete”.
Here are some tips to share with your skater to maintain and improve physical strength, as well as nutrition. These will help keep them in optimal shape until they are back on the ice. Strength
and conditioning
Weight training, plyometrics, stretching, and cardiovascular training are important not only during a pandemic, but should always complement on-ice training. Figure skaters are susceptible to overuse injuries due to the repetitive nature of the sport, as well as the force of landing doubles, triples, and quads. While not on the ice, skaters can continue to improve their strength, flexibility, and stability through off-ice workouts.
Virtual training
There are many webinars and online platforms such as PSA TV that provide information for both coaches and skaters. This information is accessible to skaters and coaches from around the world who
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