The Jasper Local April 15 2017

a lt e r n at i v e +

LOCAL + independent

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thejasperlocal.com

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saturday, april 15, 2017 // ISSUE 95

SKI SAFARI // DOMINA DOBIASOVA GETS HER GOGGLE TAN GOING WITH A BEACH DAY UP AT THE BALD HILLS. // LADA BULHAROWITCH

Jasper man arrested for bank robbery A 29-year-old Jasperite is in custody after robbing a bank and at tempting to flee in a cable van.

On April 11, just before 10 a.m., Jasper RCMP received a call alerting police to a robbery at the TD Bank on Patricia Street. Upon arrival, officers were advised that the suspect had fled on foot with a quantity of cash.

“The suspect had handed a note to the bank teller stating that this was a robbery and to hand over all the cash in the till,” according to an RCMP press release.

RCMP then received a tip off to a stolen vehicle on Elm Avenue. A Shaw Cable employee was working behind the Jasper Library when a male ran up to his van and

jumped in. The Shaw employee attempted to intervene but the suspect drove away at a high rate of speed, according to RCMP. “With the description provided by the Shaw employee, police were able to connect the robbery and the theft of the van to the same suspect,” said Cst. Patrick Vallee.

Jasper RCMP immediately forwarded the description of the male and the van to Hinton RCMP, who located the van and conducted a high risk traffic stop. The male driver complied and was taken into custody.

Mauro Parker is charged with robbery, theft of a motor vehicle, mischief under $5,000 and other offences.

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page A2 // the jasper local // issue 95 // saturday, april 15, 2017

editorial //

Local Vocal Since flying the parents’ coop nearly 20 years ago, I’ve moved an average of once per year.

The last time I packed all my stuff up was December, 2015 and I’m really hoping the seventh place I’ve hung my hat in Jasper is for keeps. To me, the only thing more stressful than moving into a new place is not having a place to move into at all.

Summer is just around the corner and the familiar honking of house hunters is as predictable as the arrival of the Canadian geese—and twice as noisy.

Even the development of a nine-unit apartment building and a pair of two-family duplexes will hardly make a dent in Jasper’s airtight rental housing market. Old timers will tell you that the housing crunch in Jasper is five decades-old.

But as much as I like old timers and their old saws, I am inclined to believe that there is always something that can be done to eke your way into a place to live. Speaking from experience, it’s essential for would-be renters to treat their house hunting as a job that requires specialized skills. One has to suss out leads like a detective; keep their finger on the pulse like a beat reporter; cold call like a telemarketer; and like a PR spindoctor, present one’s self in the most radiant light possible. Strikes against your cause include pets, poor track records and unemployment.

For those thinking they’ll never be able to buy a place in Jasper, I have just one, abbreviated words for you: Co-ops. The affordable housing complexes (there are three, with more than 100 units total) are the result of patient, diligent collaboration between residents, Parks Canada and the municipality and are the only reason families such as my own are able to put down roots here. It constantly amazes me that people who gripe about not being able to purchase in Jasper haven’t even put their name on these housing corporations’ wait lists.

Hate begins with words

Re: Monika Schaefer’s April 1st Letter Dear Editor, Holocaust denial must be confronted.

Not because there is a truth to be hidden or a secret “orthodox” conspiracy, but because hate begins with words. Hate began with words before the holocaust when millions of Jews, Roma, Christians, Communists, homosexuals and disabled people were dehumanized, criminalized, discriminated against, and murdered.

We see this same hate continue today with words and actions of holocaust deniers.

Although Monika Schaefer and other deniers may mimic and mirror the practices of historians and legitimate scholars, their pantomimed “research” is a misleading and thinly veiled farce designed to propagate anti-Semitism and hate. It is true that “truth does not fear investigation,” and to its credit, the Holocaust is one of the most well documented and investigated events

Don’t get me wrong: if you’re on the outside looking in, it stings. A short supply of rental units and affordable housing are entwined with Jasper’s greatest challenges. Moreover, allowing secondary suites in R1 zones and moving forward with developing one or more of Jasper’s residentially-zoned parcels are ideas which have been bandied about but have yet to come to the table in a meaningful way.

The Jasper Local //

In the meantime, those looking to squeeze in this summer will need three things in spades: perseverance, patience and pluck.

cartoonist

bob covey // bob@thejasperlocal.com

in human history. The evidence is irrefutable, undeniable, overwhelming, and it is not a “prevailing narrative.” It’s what happened.

Hate begins with words. Monika Schaefer’s letter to the editor is perforated with hate and anti-Semitism: some obvious, some slyly inserted with conspiracy theorist code words and nonsense. We have a duty to call out Monika Schaefer’s words for what they are: hate masquerading as innocent questioning and dissent.

Holocaust deniers are thirsty for attention, and any quick Google search yields a plethora of results for holocaust denial across the dark corners of the Internet. We cannot in good conscience give them yet another platform, especially a legitimate media platform, on which to spew hate, lies, and anti-Semitism. No mainstream newspaper would publish hate filled diatribes arguing for the reinstatement

Jasper’s independent alternative newspaper 780.852.9474 • thejasperlocal.com • po box 2046, jasper ab, t0e 1e0

Published on the 1st and 15th of each month Editor / Publisher

Bob Covey.................................................................................... bob@thejasperlocal.com Art Director

Nicole Gaboury.................................................................. nicole@thejasperlocal.com Advertising + sales

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// Local fundraising

saturday, april 15, 2017 // issue 95 // the jasper local// page A3

GUY BREAKING PAVEMENT // ONE OF 960 PARTICIPANTS, KARL PEETOOM REPRESENTED THE JASPER RUNNING COMMUNITY IN STYLE DURING THE JASPER CANADIAN ROCKIES HALF MARATHON. // EDDIE WONG

Huge Half Marathon turnout helps raise $9K for emergency medical tool Nearly 1,000 runners took part in the second annual Jasper Canadian Rockies Half Marathon April 8, but the real victory belonged to the Jasper Healthcare Foundation.

The foundation saw more than $9,000 raised towards a new video laryngoscope, specialized medical equipment that local doctors say will enhance healthcare in Jasper.

“It’s a helpful, potentially life-saving tool,” said Dr. Declan Unsworth.

A video laryngoscope assists with tracheal intubation in the event of patient trauma.

“Essentially it allows you to see around corners,” Unsworth said. “It’s nice to have a tool at your disposal to help take the stress out of a situation.”

Video laryngoscopes cost upward of $30,000.

The Jasper Healthcare Foundation was selected as the Jasper Canadian Rockies Half Marathon’s partner charity. As a reward for providing 80 volunteers to help facilitate the race, the foundation earned a percentage of race fees as well as racer pledges. With more than $9,000 raised towards the laryngoscope, foundation vice chair Sean Fitzgerald was proud to see the turnout. ”It was really nice to see that many people come out and volunteer,” Fitzgerald said.

The Jasper Ladies Hospital Auxiliary also helped with fundraising for the video laryngoscope; the organization pitched in $3,000 towards the cause.

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// Letter cont.

of segregation, the repeal of LGBTQ rights, or the repeal of the right to vote for women. All of these opinions may be protected by free speech, and their proprietors are welcome to them, but they cannot be shocked or offended when those opinions are not welcome in the classroom, on the evening news, or in this very newspaper. Free speech is not absolute in Canada.

Amazon and other publishers are not legally prohibited or censored by the government from selling this sort of content, and if they choose not to host hate filled publications or holocaust denial, it’s their choice, not totalitarianism. Amazon’s guidelines state that their publications cannot “promote or glorify hatred, violence, racial, sexual or religious intolerance.” It is not a reflection of the state of free speech, but of a free market. Holocaust deniers are more than welcome to publish their

own works and create their own platforms, many of whom already have.

Fighting holocaust denial is not a question of barring debate or limiting free speech. Those that seek to perpetuate denial can do so freely with their voices, on the Internet, and in their own circles. But we must guard against this kind of hate, and deny it a home or the cloak of legitimacy in our academia and our media.

There are absolute certainties in life and history.

These are irrevocable facts we know and have proven to be true with evidence and careful study: the earth is not flat, the sun does not revolve around the Earth, and the holocaust happened.

- Jessica Gomes, Jasper Ed’s note: This is the last letter The Jasper Local will publish on this subject until further notice

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page B1 // the jasper local // issue 95 // saturday, april 15, 2017

Local development //

PEAK PUSH // EIGHT-YEAR-OLD ISLA SHORE COAXES HER DAD, GREG, UP MARMOT BASIN’S PEAK RUN. // BOB COVEY

New housing units nearing completion eight two-bedroom units as well as a manager’s “loft.” The wait list is already long but Olson said he hasn’t begun to sift through the applicants.

“They’re still unspoken for,” he said.

// ROB OLSON OF RBO HOLDINGS BROKE GROUND AT 120/122 CONNAUGHT DRIVE LAST SUMMER. AFTER A BITTERLY COLD BUILDING SEASON, HIS NINE-UNIT APARTMENT COMPLEX SHOULD BE READY BY JUNE. // BOB COVEY

Every little bit helps.

Developers hoping to make a small dent in Jasper’s perennial housing crunch are nearing completion of their respective projects.

Scott Wilson of SAW Construction has been putting the final touches on two duplex units at 720 Patricia Street while Rob Olson, who’s developing a nine-unit, 22-bed apartment complex at 120 Connaught Drive, says his project is two months away from occupancy. Both projects bulldozed derelict homes taking up two properties before they broke ground last summer.

“This town needs apartments,” Olson said. “Really, we need 50 of them.”

Olson’s development firm, RBO Holdings, bought the properties

at 120 and 122 Connaught Drive eight years ago. It’s taken the company that long to get to a position where it’s now feasible to build; he estimates the return on investment is upwards of 20 years.

Not so six blocks west of the apartment complex, where Wilson was overseeing his employees’ handiwork on the rooftop “garden” area. The two most westerly units are occupied; Wilson took off his boots to show off the bright, high-ceilinged living space and the fashionable steel, wood and glass motif. The second duplex, which Wilson hopes to rent to the Jasper RCMP, is not yet finished.

Both jobs were tough on their respective crews. Olson remembered with a shudder the roofing team working in minus 30 degree weather. Likewise, Wilson said excavating carsized boulders was almost as challenging as tying into the

town’s original water and sewer lines.

“We were tying into clay pipe in the alley,” he said.

Now that he’s got his feet wet, Wilson says he enjoys the challenge of developing a property.

“I like the work of a small town contractor and developer,” he said. “I enjoy the behind the scenes work.”

Olson, meanwhile, who had many hoops to jump through when it came to persuading Parks Canada’s Planning and Development Advisory Committee that the need for rental housing outweighed the view-obstruction concerns of nearby residents, will be happy to start recouping his investment.

“It’s been a long year, I’ve stepped outside of my comfort zone, but it’s been fun. I’ve learned a lot.” bob covey // bob@thejasperlocal.com

“There’s a reason no one’s built an apartment complex in Jasper in 18 years,” he said, referring to the JKM Apartments on Tonquin Street.

(Although technically the last apartment complex built was MPL Place, MPL Place is subsidized housing for lower-income earners and was constructed with the assistance of the provincial government and the municipality.

The JKM Apartments were the most recent example of privately developed apartments).

Olson’s new apartments will include one three-bedroom unit,

// SCOTT WILSON, SEEN HERE IN THE KITCHEN OF ONE OF THE NEW DUPLEXES ON PATRICIA STREET, SAYS HE ENJOYS THE CHALLENGE OF PROPERTY DEVELOPMENT. // BOB COVEY

WENDY HALL AND CHRIS PEEL OF FREEWHEEL CYCLE ARE RENOVATING THE SPACE AT 606 PATRICIA, DOWNSIZING THEIR STORE AND GETTING BACK TO THEIR ROOTS. // B COVEY

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Local literature //

saturday, april 15, 2017 // issue 95 // the jasper local// page B2

Guide to JNP summits written in the spirit of exploration Book Review: A Peakbagger’s Guide to the Canadian Rockies: North.

By Ben Nearingburg and Eric Coulthard. 282 Pages.

Rocky Mountain Books.

CAD$35.00 What is a “peakbagger”? According to the soon-to-be-published book by Ben Nearingburg and Eric Coulthard, “the modern peakbagger is a creature of many trades” who employs a wide range of mountain travel techniques to amass a GET ON UP // PEAKBAGGERS BEN NEARINGBURG AND ERIC COULTHARD HAVE PENNED A NEW BOOK. A PORTION OF THE PROCEEDS FROM “A PEAKBAGGER’S GUIDE TO THE CANADIAN ROCKIES NORTH” WILL BE DONATED TO THE JASPER TRAIL ALLIANCE. // SUPPLIED list of successful summits.

“Peakbagging” has a long history in the Canadian Rockies achieves no more and no might need to surmount a given technical world of climbing. Ancient Chinese pilgrims less than to broaden the scope for exciting section. Thus, the spirit of adventure is were preoccupied with “bagging” nine adventure in these mountains. Rather than maintained. summits as a symbolic connection to a nineoffering a definitive “tick list” in the manner If there is a shortcoming of this unique tiered conception of Steck and Roper’s 50 Classic Climbs guidebook, it is that it sometimes doggedly of heaven. Sixthof North America (often referred to attempts to identify with a narrow audience century Japanese disparagingly as “50 crowded climbs”), known as “peakbaggers.” climbers the book presents a list of nearly summited a “tick As we approach what many anticipate will 100 routes, intended, in the words of list” of sacred be an unprecedentedly busy summer season, Nearingburg, “to show people that peaks to achieve there are things to do in Jasper beyond A Peakbagger’s Guide to the Canadian communion with Rockies: North offers directions to places the five or six scrambles everyone the gods. Sir where the serenity of the wild is sure to be hears about.”

Hugh Munro’s maintained. That is valuable information, even To that extent, the book is written in 1891 list of if collecting’s not your thing. the spirit of exploration. The routes Scottish peaks described are pragmatically concerned over 3,000 feet A Peakbagger’s Guide to the Rockies: North is with achieving the summit, often engendered scheduled for release by Rocky Mountain Books foregoing the pure alpinist’s concern the practice of on May 9, 2017. A portion of proceeds from sales with climbing the most “aesthetic” line.

“Munro bagging,” will be donated to the Jasper Trail Alliance.

Co-author Eric Coulhard notes that “if the goal of which you’re exploring, this approach offers being to climb Doug olthof // the best chance of getting to the top.” doug@thejasperlocal.com all 282 and Neither does the book overwhelm thereby become the reader a highlywith respected “There are things to do in detailed “Munroist.” instructions.

Jasper beyond the five or six In recent The route decades, scrambles everyone hears descriptions however, are clear, about.” critics have but not argued that excessively the practice of detailed; collecting summits like so many rare coins while they include devalues the act of climbing itself, erodes difficulty ratings, climbing and environmental ethnics and even hazards, distance, contributes to the types of disasters witnessed elevation gain, trip on Mount Everest in 1996 and 2014. Should time and avalanche climbers, hikers and other backcountry users terrain ratings, they be concerned, then, by the publication of a don’t go so far as to peakbagging guidebook for Jasper National specify what size of Park and its surrounds? Absolutely not. camming device you To the contrary, A Peakbagger’s Guide to

NICE SNAG // DYLAN HEBERT OF BONNYVILLE, AB, WAS CATCHING LONG PASSES FROM HIS DAD ON CENTENNIAL FIELD APRIL 11. THE PITCH IS DUE FOR A $400,000 UPGRADE,WITH $200K COMING FROM THE MUNI AND $200K IN GRANT FUNDING FROM A CANADA 150 FEDERAL GRANT. // BOB COVEY

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page b3+B4 // the jasper local // issue 95 // saturday, april 15, 2017

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FEATURE // STORY BY PEGGY DONNELLY PHOTOS COURTESY OF THE JA

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COLIN FRASER Colin Fraser served as Postmaster at the Hudson Bay Company (HBC) post of Jasper House for 15 years, keeping a watchful eye on the Athabasca Valley during the height of the fur trade.

moved up the ranks of the company.

Born in Sutherlandshire, Scotland in 1807, Fraser departed from his homeland in 1827, bound for York Factory (near modern-day Churchill, Manitoba). The following spring, he set out on George Simpson’s continent-wide inspection of company holdings. A Highlander himself, Simpson desired a piper for both his own entertainment and to project an aura of importance befitting a man of his status.

At each successive fort, Simpson’s arrival was announced with the dramatic sounds of the pipes. Dressed in Highland regalia, Fraser led the approach, followed by a formally attired Simpson and the rest of the party.

Simpson, a seasoned wilderness traveller, had a reputation for disparaging men he considered beneath his own caliber. His initial impression of Fraser’s abilities was not entirely favourable, prompting him to comment: “He is a piper and nothing but a piper.” Simpson’s comments may have been hasty as the young man quickly

During his tenure at Jasper House, Fraser

Born in the Scottish Highlands, Colin Fraser’s remarkable career with the HBC began in a rather unconventional way. A bagpiper by trade, as a young man he was contracted to serve as Governor George Simpson’s personal piper. Upon completion of his contract, he remained on the frontier devoting the rest of his life to the fur trade. At Jasper House, he earned a reputation as a capable frontiersman and played host to a number of distinguished visitors.

Colin Fraser was promoted to Postmaster at Jasper House in 1835. He had caught his first glimpse of the Jasper Valley in 1829, on the homeward journey of Simpson’s expedition. In the interim years, Fraser had worked as an interpreter and married a Metis woman named Nancy Gaudry. Returning with his wife and young daughter, he was responsible for the day-to-day activities of the post. Jasper House saw little trade; primarily used as a way station, it facilitated travel between Rupert’s Land and the Columbia District (Oregon Territory and present-day British Columbia). As postmaster, it was Fraser’s role to ensure that the Columbia Brigades travelling over the Athabasca Pass were supplied with meat and fresh horses.

entertained several notable travellers. In 1838, while en route to the Oregon Territory, Jasper’s first missionaries, Fathers Blanchet and Demers, visited the post. Providing religious services for local Metis and First Nations people, they baptized 32 children including three of Fraser’s own. In 1846, the widely

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THE JASPER YELLOWHEAD MUSEUM AND ARCHIVES

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A PIPER IN THE R WILDERNESS travelled missionary, Father DeSmet, spent 26 days in the region, baptizing Fraser’s wife and four more of his children. So popular was DeSmet’s presence that Fraser was hard-pressed to feed the influx of visitors.

In 1846, the now renowned artist, Paul Kane, passed through the area with a westbound Columbia Brigade. Reaching Jasper House in a blizzard, Kane observed that it was “a mere post used for taking care of horses.” During his stay, he sketched the post, describing it as “only three miserable huts.”

In 1846, the Treaty of Oregon relinquished the Oregon Territory to the Americans, defining the border between British North America and the United States.

As a result, the Columbia Brigades ceased and the role of Jasper House was diminished. In 1850, Fraser petitioned Simpson for a transfer. He and his family moved to Fort Assiniboine, where he spent three years. After a brief stint at Fort Edmonton in 1853, he spent eight years at Lesser Slave Lake before taking his last post at Lac St. Anne. It was at Lac St. Anne that Fraser played host to another party of notable travellers headed to the goldfields of British Columbia via Jasper; they would be known to history as the Overlanders of ’62.

Fraser’s musical abilities brought him to the New World and remained an important part of his identity throughout his life. At Jasper House, there are stories of him dancing to his own shadow while piping a lively tune and on many winter nights, melancholy notes echoed across the snow-covered peaks and valleys.

Throughout his career, he travelled to Fort Edmonton to perform at their New Year celebrations.

A favourite amongst the Scottish employees, Fraser conveyed the familiar sounds of home to the isolated wilderness, bringing tears to the eyes of the most hardened Scotsman.

As postmaster, it was Fraser’s role to ensure that the Columbia Brigades travelling over the Athabasca Pass were supplied with meat and fresh horses.

In the spring of 1867, Colin Fraser died at Lac St. Anne; he was 60 years old. He left behind his wife, 12 children and the legacy of a storied career on the frontier. His lineage endured in the Jasper area through his daughter Madeline, who married Alexis Joachim, the son of an Iroquois trader. Although Madeline’s descendants were part of the evictions associated with the establishment of Jasper Forest Park, they maintained close ties to the region. In the years that followed his tenure at Jasper House, Colin Fraser’s name was ascribed to the surrounding landscape; Mount Colin, Colin Creek and the Colin Range are fitting tributes to the piper who forged a remarkable life in the wilderness. peggy donnelly // info@thejasperlocal.com

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page B5 // the jasper local // issue 95 // saturday, april 15, 2017

Local art //

Drawing life as she sees it, OneLine at a time That is certainly where OneLine succeeds. Satoko’s depictions of the regular bustle of the Jasper Farmers’ Market evoke the smells of soap and the sounds of violin music; her drawings of Old Fort Point capture perfectly the feeling of climbing the steep stairs and soaking in the panoramic views (complete with sheep sightings). Her musings on the state of our increasinglydigitized lives are subtly profound; and her tour of Jasper during Halloween captures perfectly the extent to which this town gets into the spooky spirit.

If artist Rico Satoko was drawing her own life in Jasper, it would start with a bus that never came and a serendipitous appearance by a beaver.

Satoko’s new exposition opens April 20 at the Jasper Art Gallery. The Japanese-born creator is showcasing her new works, OneLine, images of scenes which she captured as they played out in front of her eyes, all the while never lifting her pen from the page. The drawings are simple in terms of detail, but remarkably atmospheric; Satoko’s visual documentation gives the viewer the comforting feeling of having been there, too.

“This is telling the story in a more complete way,” she explains. “When I look at these books it feels like I’m back in the moment.”

HAVE PEN, WILL TRAVEL // ARTIST RICO SATOKO’S EXHIBITION ONELINE OPENS APRIL 20. ON APRIL 21 AT 7 PM JAG WILL HOST AN OPENING GALA AT THE JASPER ART GALLERY, IN THE JASPER CULTURAL CENTRE.// BOB COVEY

Satoko remembers the moment when she almost didn’t stay in Jasper. She and her husband were first-time visitors to town. It was four years ago, in late October, and they’d been staying at the hostel on Whistlers’ Mountain.

“There was nothing happening in Jasper,” she recalled. “We booked a bus to Banff.”

When that bus didn’t show, the couple found their way to the park’s Information Centre. There they met Jasperite Yumi Nishizawa, who helped convince the pair to give Jasper another look.

They agreed, but it wasn’t until another friendly face said hello that Satoko and her husband decided to stay: a beaver in Cottonwood slough was prepping its lodge for the impending freeze-up.

Delighted with their encounter, Satoko and her partner followed suit, making a winter home for themselves and getting introduced to new sports such as cross-country skiing—something she’d never done before in her home city of Tokyo.

“Outdoor sports became a part of my life for the first time,” Satoko said.

On the other hand, what had always been a part of her life, was art. Ever since she can remember, Satoko has found happiness in creating art. In times of grief and loss, art has helped her heal. In times of uncertainty, art has grounded her. And in times where a language barrier has impeded her ability to connect with others, art has helped her

“I like to share my memory and feeling through drawings and let the viewer enjoy the rhythm,” she says.

communicate.

“Art helps me meet new friends,” she smiled.

She was reminded of that fact during a recent workshop at the Jasper Yellowhead Museum and Archives. Satoko hosted an art class entitled Secret Letter, wherein participants created art to be housed in envelopes, the contents of which were displayed only when the Secret Letters were held up to light.

“Everybody made amazing envelopes beyond my expectation,” she said.

Satoko’s OneLine drawings are often spontaneous; rarely does she plan a route or arrange her subjects ahead of time. More often than not she simply picks up her long, folded canvass and walks, drawing what she sees. When she’s finished, the compositions can be viewed as single elements or as part of a panoramic opus.

The workshop piggybacked on Satoko’s elegant Much like her time in Jasper, exhibition, Light the exciting part, Art, a show that for Satoko, is not revealed its intricate knowing where nature only when the art will take “I like to represent the medium of light her. Similarly, ordinary things that was introduced to the challenge is everyone has around the works. Satoko set deciding what to images of Jasperites— incorporate and them. I like the kind of some human, some what to leave out. beauty that you can see with fur or feathers— “I don’t care too everyday” against stark much if the plan snowscapes, latticed doesn’t work forests and moonlit exactly,” the mountains. The effect 37-year-old says, was part dazzling, part her eyes blinking softly. “I try to calming. accept it all as it happens. Same “I like to represent ordinary things that everyone as in life.” has around them,” her artist statement reads. “I like the kind of beauty that you can see every day.”

bob covey // bob@thejasperlocal.com

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saturday, april 15, 2017 // issue 95 // the jasper local// page B6

Local nutrition //

Fueling for Sport: After Activity Have you heard of the term ‘supercompensation’? In sport training, it is your body’s adaptive response to rebound beyond its baseline function, thereby improving performance capacity.

SNACK IDEAS:

Protein is for repairing muscle damage and building new muscle. Aim to consume about 15-25g in the recovery period, but this can vary based on your body weight. A few examples are 2-3 eggs, 3-4oz of meat or fish, or ¾-1 cup of greek yogourt, pulses, or edamame beans. Feel free to mix and match protein foods to reach your goals.

Carbohydrates are for topping up your muscle glycogen stores and reducing muscle protein breakdown. The ideal ratio of carbohydrate to protein is ~3-4g:1g in the recovery period. So if you’re aiming for 15g of protein, you’ll also want to add about 45g of carbs to that. A few examples of 45g are 1 bagel, 1 ½ cup of fruit, or 3 cups of milk.

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• large glass of milk (make it chocolate!) and an apple

• tuna or hummus with whole grain crackers and carrots

• pasta with meat and/or bean tomato sauce • roasted chickpeas spiced with turmeric • quinoa, tofu, and a veggie stir-fry • fruit salad with some mixed nuts/seeds • baked sweet potato, chicken, and broccoli • a fruit smoothie made with your favourite protein-powder BLUEBERRY PROTEIN SMOOTHIE // KIRSTEN OILUND,

FLUIDS AND ELECTROLYTES ARE FOR REPLACING YOUR SWEAT LOSSES. You can weigh yourself before and after activity, and drink 500-750ml per pound of body weight lost. If your workout was longer than ~2 hours (or extra sweaty), you may need fluids with added electrolytes.

Simpler yet, drink enough throughout the day to keep your pee that pale yellow colour.

Antioxidants are for combatting inflammation and supporting immune function (because, remember, activity puts a lot of stress on your body). Antioxidants are found in brightly coloured fruits/vegetables, whole grains, pulses, nuts/seeds, olive oil, garlic, green tea, and my favourite spice… turmeric.

• an order of sushi rolls and a small side salad

Recovery nutrition, alongside adequate rest, can help facilitate training supercompensation.

Nutrition can quiet some of the stress inflicted on your body during training to prevent it from accumulating, and ultimately impairing performance and increasing your risk for illness and injury. It may just be that eating well after sport is even more important than how you fuel beforehand! So let’s dive in.

WHAT SHOULD YOU EAT AFTER SPORT?

• greek yogourt or cottage cheese with berries/banana

• an egg, tomato, and spinach bagel sandwich

WHEN SHOULD YOU EAT AFTER SPORT?

BEEF AND VEGETABLE PASTA SAUCE // KIRSTEN OILUND, JASPER-NUTRITION.COM

The meal and snack ideas listed above, will help you meet all of these recovery nutrition strategies.

Remember that everyone is different in regards to how much they need to eat after sport, and this may change from day to day, so just listen to your hunger and fullness cues. Your body is pretty smart.

Rehydrating should begin soon after finishing your training session or event, however, the urgency for carbohydrate and protein after exercise depends on how long you have until your next exercise session.

The body is most effective at recovery in the first ~60-90min after exercise, however, recovery will continue to occur for another ~12-24hr. So, if you have a quick turn-around between sessions, it is a good idea to maximise your recovery in the first 60-90 minutes. If you’ve got more than 8-10hr between your sporting events, you could simply use your next regular meal as your recovery nutrition. Alternatively, you may benefit from splitting your recovery into two parts with a small snack soon after exercise to kick start the recovery process, followed by your next main meal to complete your recovery goals.

And that wraps up this Sport Nutrition series – if you missed parts 1 (before sport) and 2 (during sport), check out www.jasper-nutrition.com/blog-1 for more sport nutrition tips and recipes.

Kirsten Oilund is a registered dietitian and the owner of Jasper Nutrition Counselling. She is an avid runner, boot-camper and adventurer. She has been known to plan an elaborate campfire spread. Email her at kirsten@jasper-nutrition.com