HOCKEY HEALTH
+ REPAIR
Muscle tissue needs repair and
regeneration. Whey protein can be a great
tool for this and it's quickly absorbed.
Milk, dry milk, yogurt, and kefir are all
good sources of whey protein.
Recovery nutrition is one of the areas in which athletes can have the greatest affect on their
performance. Athletes should consume something immediately after practices or games. Think of
the "4 Rs" when you're planning recovery nutrition: Rehydrate, Replenish, Repair and Reinforce.
THE 4 'R's
+ REINFORCE
Boosting the immune system is important,
especially in team settings during
cold and flu season. Foods that deliver
all-natural antioxidants (e.g., dark-
colored grapes, blueberries, raspberries,
strawberries, spinach) are great choices.
+ REPLENISH
The focus here is replenishing
glycogen stores, especially in
tournament settings. Smoothies can
be a great choice, especially those that
include natural yogurts and seasonally
fresh fruits and vegetables.
+ REHYDRATION
Chocolate milk is a great choice, since it
not only rehydrates, but also replenishes
protein and carbohydrates. But according
to recent studies, it takes two or three
cups of chocolate milk to fully fuel
recovery, so don't skimp.
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