As athletes, we have been taught a lot about preparation.  We travel miles and train for hours; our skates are kept sharp and for many, time is spent loading the latest and greatest onto their iPod�s.  But what about spending time doing one of the most important things we can do to keep our �engines� running fast and smooth and ready to work hard again the next day?  Have we packed our recovery food?  There are many things athletes can eat but �what� and �when� is crucial for maximum muscle performance and recovery.

            I am a 15 year old Alaskan who loves to hunt, fish, hike, snowmachine, ski, and of course, play hockey.  I am always hungry but I like to put good �fuel in my tank� and I have been interested in the study of nutrition and training for as long as I can remember.  In our family, we eat a lot of wild salmon, caribou, and moose meat (my sister bagged the big moose we are eating this year). Costco is our veggie/fruit connection here so we always have a ton of that around the house.  When my teammates are at my house they are treated to my latest healthy concoctions.  One of my favorites is: Plain yogurt with bananas, blueberries, pecans or walnuts, a little unsweetened coconut and for the more crunchy fiber version, 2 T of cold milled ground flaxseed and a handful of Kashi Go-Lean Crunch cereal. This provides tons of antioxidants, protein, calcium, fiber and more; it�s a delicious little power snack!   

Since I was a young girl it has been my responsibility to make and pack my food.  My mom is not a fan of fast food or the money and time it wastes.  So, if we didn�t pack a snack, we were going to be hungry.  I got into the habit of adding a �lunch box� to my hockey or running check list.  It is just as important to my training as my skates or shoes.  I know that eating a quick protein/juice combo (or my yogurt concoction) immediately after a hockey game or practice helps me to recover in a fraction of the time than if I would have waited and ravenously shoveled down junk.  Studies show that muscle recovery can take up to 48 hours vs. 4-6 without good recovery fuel.   Time is important to this process because the amino acids (from protein) you ingest immediately after sustained exercise are the ones that get to work right away on rebuilding the muscle you just thrashed.  Your muscles, after hard exercise, are like a squeezed sponge and they are so ready to absorb the next big thing.  The first items eaten are the most important.  So instead of running off to the vending machine for a pop tart or chips after working out, take a few minutes to prepare by �packing a lunch� that will be with you ready to consume as soon as possible following strenuous sustained exercise.

It is not uncommon to see my starving teammates looking longingly at my food and I often pack enough to share but boys are constantly hungry so sometimes I have to hide it.  In my �lunch box�, you will find: a couple of yogurts (protein/good bacteria for digestion), oranges (vitamin C, sugar and fiber), banana (potassium, anti-oxidants), Almonds (protein/ Omega�s).  Sometimes after a really hard workout I will stir in a little L-Glutamine (amino acid) and protein powder to help rebuild muscle as well as ground flax-seed �high in fiber and ALA�s (Alpha Lipoic Acid �high in Omega 3/6s).  You will notice that your skin will get really soft and when you eat a lot of these ingredients as they hinder the sudden spikes in blood sugar which creates AGE�s (Advanced Glycation End products) that research shows, causes inflammation, which in turn attacks the collagen molecules in your skin causing it to lose elasticity. Green tea helps support your collagen as well but that�s a whole different article. Just enjoy that smooth, clear skin and peppy, recovered muscles from eating smart!

            One really great and simple combo I have found to help muscles recover faster include: Mixing a cup of plain Kefir (active cultures for immune system support, inulin�increases calcium absorption, 14g protein), with 1 cup 100% tart cherry juice �Not from concentrate.  The juice gives you a natural sugar full of antioxidants and anti- inflammatory ingredients while the protein and fiber helps slow absorption of the sugars (so you don�t get that big boost in sugar levels followed by increased insulin and inflammation). Protein powder can also be stirred in. This �smoothie� will help in the rebuilding of your muscles.  The New York Rangers use a similar recovery product called CherryPharm.

If you don�t prefer yogurt products, I recommend chocolate milk over sweet sports drinks, so you get the sugar AND the protein right when you need it.  Another favorite of mine is an Almond butter and low sugar fruit jelly sandwich on whole wheat bread with water (Peanut butter can work too but I am allergic to peanuts).  Sliced avocado on wheat/ soy bread (fiber/protein) is good also. The avocado provides plenty of MUFA�s �monounsaturated fatty acids �the good stuff -helping your skin glow and slowing sugar absorption.  Mix up your combos but, be sure to sneak a protein/fiber into your food.  Drink plenty of water�.not too much sugar; note that most sports drinks are at least 2 servings and contain large quantities of sugar (often HFCS*) and over caffeinated energy drinks have no place in the diet of a healthy athlete.   Your little recovery snack can be followed by a more satisfying meal later.  My favorite is Salmon/Brown Rice/Sweet potato/Broccoli.  These fuels will help replace your glycogen stores (fuel within the muscles) so you have plenty of energy for your next practice.

If you can tie your laces and carry your bag, you can take responsibility for packing your recovery food and you�ll soon be well on your way to a �leaner, meaner machine.�  I recommend generally eating as simply as possible (Fruits/veggies, salmon, chicken, beans, whole grains like barley and brown rice, eggs and food products that have a label list of 4 or less items -read those labels). Try to stay away from High Fructose Corn Syrup (HFCS)�.It will only make you feel hungry for junk -your belly fat secretes a protein called Leptin which is supposed to tell your brain when you are full. Leptin is NEVER satisfied when it sees HFCS coming!

           Enjoy your life, your sport, your food, and those healthy, powerful muscles when you eat to �fuel your machine;� you won�t believe what a huge difference it will make in your performance and recovery not to mention how you�ll feel and look.     

*High Fructose Corn Syrup