The Ultimate Nutrition Guide for Skateboarders
Just as a car needs gasoline to go far, our bodies need the energy to function. If you're a skateboarder, you're an athlete, so you need to supply your muscles with proper nutrition before, during, and after skating, to help them rebuild and get stronger.
If you want to be a successful skateboarder, you need to make sure you're eating the right foods to give your body the energy it needs. Eating a balanced diet of healthy fats, proteins, and carbohydrates will help you stay energized and help your muscles recover after skating.
In addition to eating a balanced diet there are several workout exercises that you can do to keep fit as an aspiring skateboarder.
What is the best time to eat before a skate session?
Attain ideal energy levels by eating a nutritious meal 3 hours before skating. Our stomachs tend to slow down once physical activity begins. Therefore, we want to reach peak energy levels before we pick up our boards.
What should I eat before a skate session?
Stick to foods that increase your energy! Our muscles work best when we properly combine proteins, fats, and carbohydrates. During digestion, our stomachs break down food and attempt to turn it into energy by absorbing nutrients and sending them to our muscles. Set yourself up for success by eating and drinking properly before you step foot on your board.
A few foods for easy, sustainable energy:
- Oatmeal with berries, mixed nuts/seeds, and honey.
- Peanut butter toast with sliced bananas and cinnamon.
- Whole wheat turkey wrap with tons of your favorite veggies.
Some snacks that you can use to boost your energy as a skateboarder are the following
- Peanut butter and apples or carrots
- Pita bread and hummus
- Trail Mix or Granola Bars
What should I eat after skating?
Yes! It’s just as important to give our muscles proper fuel to recover as it is to fuel them to skate in the first place. Exercise places wear and tear on our bodies. Therefore, we must also focus on helping our muscles regain lost energy as well. After skating, drink water and eat a healthy snack within 30 minutes. Bananas are great for recovery because they’re high in potassium which can help prevent muscle cramping. Oranges are high in vitamin CC and water content which will help rehydrate us quickly.
Benefits of nutrition before and after skateboarding
In addition to the numerous health benefits of skateboarding, here are a few benefits of having proper nutrition
- Increased stamina. Train yourself to skate for periods of time (effectively) without growing tired as quickly.
- Metabolism boost. Build muscle & lose fat by strategically providing yourself with healthy meals and snacks throughout the day.
- Improve well being. Applying effective nutrition to your normal routine will not only help future skate performance but overall daily functions.
3 things that harm your nutritional health as a skateboarder
- Skipping meals (especially breakfast). The goal is to fuel your body, not starve it! You will burn tons of calories during your sesh so make sure you compensate for them before and after by eating well.
- Drinking soda, coffee, or energy drinks. These drinks promise to give you energy with the caffeine they contain but it’s not necessarily good for your skating! These drinks can make us jittery and sometimes a little too excited, therefore, making us lose focus. Try to fuel yourself with fresh juice instead of caffeinated drinks.
- Not bringing water to the session. Always bring water with you, and plenty of it! Reusable bottles that you can fill up are a great idea. If you are skating somewhere without access to fresh drinking water, bring a gallon jug of water from the store. You can usually get one for less than $1.00!
10 Breakfast meals to start your day with proper nutrition
- Yogurt Bowl with Nuts and Honey: This is as simple as getting your favorite flavor of yogurt and mixing it in a bowl with some high protein nuts, like peanuts, walnuts, or, almonds, and topping it off with a bit of honey.
- Fried Egg on a Bagel: Put a whole wheat bagel in the toaster to start. Then put enough butter in a frying pan to coat the bottom and crack an egg on top of it. Cook until the egg whites have gotten firm. Then take the egg out of the pan with a spatula and put it on your toasted bagel.
- Oatmeal with Fruit: Add some instant oats with milk to a bowl, then place the bowl in a microwave to heat up. Then add your fruit! Blueberries, bananas, strawberries, raspberries, and blackberries are all delicious choices to add to some oatmeal.
- Omelette with Vegetables: Crack two or three eggs into a bowl, then mix with milk and salt. Add vegetables into a small fry pan with low heat. Stir the egg mixture then pour it into the pan with the vegetables. Slice the omelet in half once it starts to brown on the bottom.
- Toast with Healthy Toppings: Put a slice of toast in the toaster. When it is done, add some peanut butter, cottage cheese, or avocado. You could even add an egg to the top, just as you did with the bagel sandwich.
- Hard Boiled Egg with Fruit: Place eggs in a pot of water on the stove. Once the water starts boiling, set a timer for 6 minutes. Once the 6 minutes is up, turn the heat off and take the eggs out of the water. Run the eggs under cold water, then peel the shell off. You can put some salt and pepper on this and eat it on the go. This goes great with an apple or banana.
- Whole Wheat Pancakes with Fruit: Swap out your white flour f wheat flour to get more nutrition, and top it off with bananas, blueberries, strawberries, or raspberries.
- Tortilla Peanut Butter Wraps: Spread some peanut butter over a whole wheat tortilla, add banana slices to it, and then wrap the tortilla up into a roll. Add some other fruits or nuts if you have them!
- Fried Egg in a Pepper: Cut out a bell pepper so you form a half inch ring, then place that in a frying pan, then crack an egg inside of it. Let the egg cook until the whites are hard, then remove from heat and top with salt and pepper.
- Scrambled Eggs: These are pretty similar to the omelet recipes before, but you can add the veggies after eggs or eat them as a side, instead of inside the recipe. Crack the eggs into a bowl with milk and salt, then whisk that together. Put that into a frying pan and stir the eggs in the pan until it firms into bunches. Make sure all the parts are evenly cooked. You can slice up a tomato to eat on the side, or cook another veggie to eat with your eggs.
10 Lunch Meals for proper skateboarder nutrition
- Whole wheat deli sandwich: Get two slices of bread and put a healthy condiment on, like organic mustard, then add a slice of cheese to get the fat and calcium you’ll need for the day. Add turkey or chicken for protein.
- Tuna Hoagie: Mix your tuna with tomatoes, lettuce, and a little bit of mayo. Then fill up a sub roll with it and enjoy!
- Salad in a Tupperware: Place some spinach in a container that closes, then add some fresh tomatoes, cucumber, and pepper. Top it off with a vinaigrette dressing ait nd enjoy it when you need an energy boost.
- Lunch Wrap: Get a whole wheat wrap or a spinach wrap, then place your favorite sandwich ingredients inside. Turkey, chicken, cheese, lettuce, tomatoes, or cucumber! The wraps are just as easy to carry around as a sandwich and even easier to eat.
- Apple Sandwiches: Take the core out of the apple, then cut the apple into slices. Spread peanut butter and raisins on top of them and place them together into a sandwich.
- Pizza Toast: Get whole wheat toast or bagel, then spread some marinara sauce on top of cheese and spinach to the top and put it in a toaster oven until the cheese bubbles are brown.
- Whole Wheat Burrito: Take a whole wheat tortilla and fill it with black or pinto beans for protein, some fresh veggies, some salsa, and cheese. Wrap up the burrito and you’re ready to go!
- Quesadillas: Warm a tortilla fryinga fry pan. Place chicken and cheese in the middle with tomatoes, beans, or onions, then fold the tortilla in half. The inside should be warm and gooey!
- Pasta Salad: Cook pasta in a pot, then drain it as usual. Cook broccoli and corn in a pot until they are soft. Get some oil and vinegar, then place the pasta, veggies, and dressing into a Tupperware to go.
- Caprese Sandwich: Add some mozzarella cheese, fresh tomatoes, and some basil in between two pieces of whole grain bread.
If you want to be a successful skateboarder, you need to make sure you're eating the right foods to give your body the energy it needs. Eating a balanced diet of healthy fats, proteins, and carbohydrates will help you stay energized and help your muscles recover after skating. Skateboarding is a physically demanding sport, so it's important to fuel your body with the right nutrients.
There are a few things to keep in mind when planning your meals. First, you'll want to ensure you're getting enough healthy fats. Good sources of healthy fats include avocados, nuts, and olive oil. You'll also want to make sure you're getting enough protein. Good sources of protein include lean meats, tofu, and beans. Finally, you'll want to make sure you're getting enough carbohydrates. Good sources of carbohydrates include fruits, vegetables, and whole grains.
By following these tips, you can make sure you're getting the ultimate nutrition as a skateboarder. With proper nutrition, you can stay energized and keep your muscles healthy.