May/June 2021 PS Magazine

Maintaining Strength and Nutrition for Optimal Performance During a Pandemic

BY JULIANNE PONDELLI, RG

As 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 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 normally do not readily have access to it. Utilizing the knowledge that is currently virtually accessible can help to further coaches’ education, as well as introduce skaters to a variety of techniques. These virtual platforms provide a sense of team building and working together to empower the athlete.

Maintaining a routine

Wake up and go to bed at relatively the same time. Stick to a normal workout routine, even if it means just getting your body moving in your bedroom. Eat meals at regular times. It is never a good idea to skip meals, because energy expenditure is lower. Energy intake can be adjusted in small ways. For example, reduce portions of carbohydrates while increasing the intake of vegetables during rest days. Carbohydrates consisting of mainly whole grains, can be reduced by half of the normal portion and supplemented with fruits and vegetables. TeamUSA.org has excellent resources on how to adapt your diet on rest days as opposed to high intensity workout days.

Get some Vitamin D

Train outside if possible. With the days getting longer and the weather getting nicer, this means skaters have the ability to take their training outdoors. This will help to break up the monotony allowing athletes to build their cardio with different running/walking/biking routes all while soaking up vitamin D from the sun. Skaters may be at risk for deficiency since most of their training is in an ice rink. Vitamin D is critical for bone and mineral metabolism as well as calcium absorption. Strong bone development will help prevent injuries. Vitamin

D is naturally occurring in only a few foods such as in the skin of fatty fishes, fish liver oils, egg yolks, and fortified in most milk and cereals. However, it is the only vitamin that cannot be achieved through the diet only. It is recommended to get 15 minutes of sunlight three days a week for sufficient vitamin D synthesis. Anything longer, remember to put on sunscreen!!

Pre-Fuel meals

Training starts with your pre-fuel meal. Whether you are training in a rink, gym, or your house, remember to fuel before working out.

Pre-training fuel should consist of carbohydrates for energy, and some protein to keep you full with small amounts of fat and fiber to prevent muscle cramps or stitches.

Nourish your body with nutrient dense foods

Keeping your body fed with nourishing foods can help to keep you physically and mentally healthy. Fruits and vegetables will provide your body with vitamins and minerals that your body needs. Too much sugar or caffeine may trigger anxiety that we may already be feeling during this pandemic. Check with your local farms or produce companies; many companies began food delivery services that conveniently deliver fresh fruits, vegetables, and essentials that are delicious, nutritious, and cost effective.

Prioritizing mental and emotional health

Encourage skaters to foster a healthy relationship with food. Anxiety can potentially lead to a cycle of mindless snacking and stress eating, binging, or patterns of restrictive eating. Eating disorders have increased in both athletes and non-athletes around the country in the past year. Disordered eating is typically about maintaining control in situations that are uncertain. The anxiety of whether or not skaters would get back to the ice (be able to land their jumps, have the stamina to complete their program, or compete and test) can potentially have an effect on what they are able to control. If you feel that a skater may be suffering from disordered eating patterns or see dramatic weight loss, refer them to a nutritionist that specializes in eating disorders.

By implementing these simple tips, skaters will be able to maintain healthy strength and nutrition to come back to the ice with optimal athletic performance during a pandemic.

Julianne Pondelli MS, RD, LDN is a Professional Figure Skating Coach and Registered Dietitian in the Boston area. She holds a PSA Registered Rating in MITF and FS and is an AFAA Certified Athletic Trainer. She is the Head Coach of Northeastern University’s Collegiate Figure Skating Club and coaches at many clubs in the Boston Area. Instagram: @skaternutrition