Comfort Food: CHEESE

To round out our comfort food series, we had a request from RDA fan, Erin Hanusa to address the most awesome comfort food ever - CHEESE. Oh cheese, how would we ever make you healthier? Cheese, in and of itself, isn't too bad for you. It's that we ten…

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Comfort Food: Burger & Onion Rings

Now we're getting to my favourite kind of comfort food - BURGERS! I love burgers in a pretty serious way. But I also love my health, so it was important for me to find a way to skip the McD's, and make something that my body thank me for. I know, I know…

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Comfort Food: Fettuccine Alfredo and Garlic Bread

Grey, rainy Spring days always make me want to bundle up and spend the day in bed with some puppies. Also, they make me crave comfort food. I don't know about you, but one of my most comforting of comfort foods is pasta of all different sorts. All kinds o…

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Comfort Foods: Fried Chicken, Coleslaw & Apple Pie

As a derby athlete, you do your best to eat well and give your body the fuel it needs for the very best performance but, let's be real, sometimes we crave those comfort foods! Now, if your comfort food is a baked chicken breast with broccoli on the side, …

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Ask NoFair: No Meat Athlete – Where’s My Protein Coming From?

We're always cooking up new stuff at Derby in the Kitchen, so here's something brand new! Reader questions answered right here on the blog! As you know, we love hearing from you and we do our very best to answer any questions you might have in the commen…

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The Athlete’s Guide to Not Derailing Your Whole Plan When Fast Food Calls

You know when its mid-February and you're killing your meal plan, since you haven't had to attend any big holiday parties or events? Yeah, sticking to a healthy eating plan can be a lot easier when you're in the comfort of your own home. But sometimes we…

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How to Sneak Vegetables Into Everything

Ah, veggies! Nature's candy! It's often easy to get lots of veggies in the summer when things are in season and you can pop out to the garden, but what about in the middle of winter? How can you make sure that you're getting enough vegetables when all you…

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Derby Nutrition Goals

How to Crush your Nutrition Goals

You know when you test your WFTDA minimums, and there’s that one skill that always gives you a challenge?  And that’s the skill you decide to make your personal mission?   Healthy eating can be a lot like WFTDA minimums.  There will be a lot of st…

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Down the Hatch: The Booze Post

Oh December!  Month of holiday parties, family gatherings, and the occasional overindulgence. You can find a ton of articles out there about how to manage your nutrition during the holidays - but what about the cocktails? Let's be realistic - some of u…

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How Do You Feed A Broken Heart? (Or actually, a broken leg or a torn ligament)

Derby injuries happen to all of us.  And we totally adapt our training to deal with whatever our current physical status is.  Booty has some awesome information about training while you're in recovery that I highly recommend you check out.  But what ab…

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Getting to Know Lilith NoFair!

Lilith NoFair has been cooking up healthy food to fuel us at Roller Derby Athletics for over two years now. We learned a bit about what makes her tick in a fun video chat way back when… ...but with lots of new faces around Roller Derby Athletics these …

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Fabulous Fall Foods!

Sure, sure, it's easy to get excited about summer foods - all those bright colours and zesty flavour profiles. But what about all of the tasty treats that greet us at harvest time? Maybe a sweet potato isn't as sexy as a watermelon, but fall foods have a …

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Stew image via pixabay

Crock Pot Paleo

Ah, autumn!  Time for crunchy leaves, snuggly sweaters and pumpkin everything!  Also, time for me to bust out my crock pot and start cooking everything in it!  Since we just spent the last three weeks talking about how to save you time through meal pre…

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Meal Planning 101: Part 3 – The Noms

Our first and second posts addressed how to get started with meal prep and meal planning, and included some handy tips on making prep less of a chore. Let's get to the good stuff!  The recipes! Breakfast Batching! I shared my favourite egg muffin frit…

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Meal Planning 101: Part 2 – A Week in the Life

Meal Planning! It's super fun and awesome! Well, maybe not fun and awesome, but it is really, really important when you want to eat like an athlete.   Planning ahead saves you from making rash decisions because you've run out of time for dinner be…

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Meal Planning 101: Part One – The Basics

True story: I'm not perfect.Yep. I'll be the very first to admit that I rarely eat 6 macro-balanced meals per day. That style of eating is just not always viable for my real life. Nor is three squares always right for everyone. Or paleo, or intermittent f…

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Grill ‘Em All!

Another installment in our summer recipe series! This one's about using your barbecue to make amazing (and healthy) food. When it's this hot out, keeping your oven off is an asset. Here are some tips to make you a grill master, and some tasty Paleo recipe…

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Delish During Down-Time

Last post, we shared some easy healthy foods that were summery and that could be made quickly, since early summer can be prime game and tournament time. But what about later in the summer? When things are winding down and there are less games and practice…

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Simple Summer Snacks

It's summer (prime game and tournament season), so I'm sure your free time is at a premium.  Instead of stressing out about having time to make and prep healthy meals - summer is a great time to focus on simple dishes.  Here are a few of my favourites!…

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Photo Credit: https://www.flickr.com/photos/56963011@N03/9262296550/ Sparkly_Me via Compfight.com

Diet Deconstruction: What’s Booty Eating – Part Three

In our first post, we watched Booty track her food for two weeks, then I gave her heck about not eating enough and not getting enough protein.In our most recent post, we shared a normal day of meals for Booty and gave some quick tweaks that might make he…

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Diet Deconstruction: What’s Booty Eating – Part Two

In our last post here, Booty Quake put herself under the microscope, tracking her food intake for two weeks, and then I took her to task on not eating enough to support her athletic needs. You can check out Booty's experience tracking her food, and my a…

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Diet Deconstruction: What’s Booty Eating?

"You can't manage what you don't measure."With SO much information out there on various dietary strategies (like the ones we've been breaking down for you in our recent Derby in the Kitchen series), it can be really tough to know what to eat and when. T…

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Breaking Your Fast

So, how was Intermittent Fasting? Straight talk - Intermittent Fasting was really easy for me.  I spent much of my life skipping breakfast and lunch, then eating a big dinner.  To be honest, eating 6 meals a day would be FAR more challenging for me t…

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Intermittent Fasting

What does "Intermittent Fasting" Mean?Intermittent Fasting (IF, also called, in various permutations, The Warrior Diet, Lean Gains, 5:2, Eat Stop Eat) is an dietary intake pattern that has become popular in the last few years.  There is a period of fasti…

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Macro-Fueled Munchies!

So, what did I learn while Fitting My Macros?  Planning pays off! As with my other dietary experiments, I needed to have a good sense of what I planned to eat through the week to make sure I was hitting my targets.  To review, I was aiming for 46% c…

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Managing Your Macros

What does "If It Fits Your Macros" Mean?If It Fits Your Macros (IIFYM, also known as Flexible Dieting) has gotten pretty popular in the past couple of years.  First off - Macro refers to "macronutrient" - the carbohydrates, fats and proteins found in eve…

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Gluten-Free Grub

Let's talk some more about gluten-free meal-planning!For me, at least, eating gluten-free was very similar to eating paleo (but with extra cheese)!  It was a matter of re-examining familiar favourites and seeing how they could be made gluten-free, as wel…

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Going Gluten-Free!

For many people, eating gluten-free is a choice forced upon them by nature.  Currently, statistics suggest that 1% of the North American population suffers from Celiac Disease, and another 15% report some sort of gluten sensitivity.  As such, there's a …

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Vegan Vittles

Let's talk some more about veganism!Eating vegan was a challenge for me. In a cruel twist of fate, my experiment in vegan food started the same day that my 97lbs of ethically-sourced local beef was ready at the butchers. Suffice it to say, I had plenty…

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Plant-Based Power!

What is the Vegan Diet?Veganism means abstinence from the use of animal products - this can be dietary (not eating meat, eggs, dairy and other animal-derived food sources) and/or ethical (not using animal products of any sort).Just like everyone else, ve…

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Paleo Bites!

Let's dig a little deeper into the Paleo Diet!I, myself, recently finished a Whole 30 to see what the buzz was all about.  When I started and read the testimonials, I was impressed.  People were having all sorts of beneficial outcomes from changing to …

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Paleo Primer

To start off our New Year's Nutrition series - let's talk paleo!What is the Paleo Diet?Supporters claim that paleo is the healthiest way to and is "the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic!…

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New Year’s Nutrition for Roller Derby?

New Year, New You?Another new year.  Another chance to reinvent yourself and your goals - you've heard that story before, right?January often brings a slew of resolutions and the urge to over-correct our holiday habits.   The start of the year can be a …

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Festive Feasts: How to Remix Your Recipes

Break out the elastic-waistband pants...It's December!  Time for friends, family, fun and festivity! This time of year can be filled with wonderful gatherings, awesome events, and tons of delicious party snacks, requiring the aforementioned sweatpants d…

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Keeping You Going – On the Go!

Food to-go doesn't have to come from the drive-through. With a tiny commitment of time, you can have super tasty, healthy meals, no matter how busy you are.Derby skaters are busy people and we don't always have tons of time for meal prep. A little bit of …

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Crushing Your Protein (Without the Shakes)!

We're starting to answer some of your questions from the All-Star group, so please keep those questions coming and we'll do our best to keep you fueled, fit and fantastic!When we asked about what you think you could use some help with in the kitchen, the …

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Champs Watching Party? Here’s How to Get Your Snack On!

So, all of us will be watching WFTDA Championships next weekend, enjoying some great derby and not really thinking out all the snacks we'll be scarfing...right?Well, with a little bit of advanced planning, we can make sure that our Champs-watching snacks …

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No-Bake energy Balls - photo Ally Hewlett

Roller Derby Recipes

 As if we don't have enough to think about on game day (Skates and wheels good to go? Gear all there? Uniform? Game plan? Did we get the programs from the printers? Did anyone get our skate-out song to the bout committee?)... we also need to reme…

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Energy bites - photo by Blue Raven

All-Star Recipe Contest Winners

Because we know you All-Stars have lots of great tricks up your sleeves, this week Lilith NoFair and I took the week off and let YOU do all the work :)We're happy to present the winners of our recipe contest! Blue Raven and BadBrand sent in some great rec…

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photo credit: Roller Derby Athletics

Pre-Workout Taste Test!

As we round off our recent Derby in the Kitchen series on sports supplementation, I'm here to taste- and experience-test a few different pre-workout formulae, so you don't have to![Because really, when else will I have a chance to offer my (live) body up…

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Post-Workout Supplements: Is Your Recovery Covered?

To wrap up our supplement series, let's talk about what you should be taking after you wrap up your training sessions - Post-Workout Recovery Supplements! What should you be looking for to maximize all of your hard work?  What sort of supplements will en…

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Fish Oil!

I'm sure by now you've heard about it, but if it still conjures up ideas of grandma spooning out the cod liver oil, you might need to take another look at this staple supplement.What it is: Fish oil is oil. From fish. Generally, the best fish oils will c…

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Pre-Training Energizers!

We're all looking for that competitive edge before a game or practice. What can pre-training supplements offer? Are they sketchy? What do they do?What they are: There are a HUGE number of pre-workouts available on the supplement market, and that means a w…

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Chicken Game-Changer

Ever get into a rut with your healthy eating efforts, where you just can’t bear to see another dry, dusty BSCB (that is, a Boneless Skinless Chicken Breast) in your lunch salad?I feel you.So, I’ve found a better way! Yes, it’s still chicken. And it…

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Curcumin

You might wonder why we're including curcumin in this series. It's not terribly well known, and its health claims range from helping with dementia to heart disease and cancer. Why would a healthy derby skater even care about this supplement? It's just cur…

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Creatine and BCAAs

Next up in our sports performance supplement series: Creatine and BCAAs!If you've ventured into the world of strength training, chances are you've started to hear about the wonders of supplementation in your diet. Two popular contenders for your supplemen…

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Coconut Water

Sports performance! We all want more of it! There are all sorts of potions and supplements out there that will claim to boost the hard work we're doing on the track - but what really works and what's a scam?Since Booty and I only want what's best for you,…

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Eating on the Road

Derby season is in full swing, and you all know what that means - Road trips! Tournaments! No spare time!We've covered pre and post practice (and game) eating tips, and what to eat when you're at the arena (during practice or throughout a tournament week…

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I’ve Got Practice – What Should I Eat? (Part Three)

We've talked about what to eat before and after practice, but what about those crazy long pre-game practices, or double-header days, or tournaments?  What should you bring with you to the arena on game day, other than your gear and killer instinct? Her…

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image courtesy dailyburn.com

I’ve Got Practice – What Should I Eat? (Part Two)

In the first part of this post, we talked about some options for eating before derby practice - but what about after practice is done?  How can you make sure that you're eating the right things after all of your hard work? When you put a little bit of t…

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I’ve Got Practice – What Should I Eat? (Part One)

As a derby skater, you're probably almost always at practice. We all know that we need to eat well so that we can give our absolute best each time we hit the rink, but what does that mean? What should I eat before practice? There's no ONE right answer. …

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Operation: Hydration

Yeah, yeah, yeah. We all know that we should probably drink more water. We say it to ourselves a few times a year, make plans to up our intake, and then usually forget about it. Water's not flashy - it doesn't promise you super-hero-like performance or in…

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Recipes for a Good Morning

As you know, we've been running a nutrition challenge for February - The (RDA) Breakfast Club! Most of the activity has been kickin' it on our private Facebook group, but for posterity's sake, and for those All-Stars who didn't join the challenge, we wan…

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The (RDA) Breakfast Club

Do you find it difficult to do anything except grab a coffee and get out the door in the morning?  You're not alone! Breakfast might be "the most important meal of the day", but it's also the one we leave the least time to prepare, and the first thing…

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Switch a Grain for a Green!

Carbs!  They're not the devil!  But we can still be mindful when it comes to our intake.  Here are some ways to swap out some high-calorie, low-return options for some more nutrient dense fare. Swap Your Noodles for Veggies! There are many easy ways…

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Holiday Hints

It's that time of year again - the festive season! A time of feasting and fun with family and friends. A time where maybe sometimes, some of us, overindulge a tiny, little bit.  It's the holidays. There will be parties. There will be drinks, hors d'oeu…

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A Quick Guide to Gluten

In our last post, we talked about why carbohydrates are still important to athletic performance.  We also mentioned that even though you still need carbs (and starchy ones at that), the typical North American diet contains too many of the processed varie…

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Why You Still Need Carbs

There are many rumblings out there about carbs - Carbs are the devil!  Carbs are making you fat!  Carbs are inflammatory!   But what's true and what's just hype? First, what are carbohydrates? Carbohydrates are chemical compounds composed of carbon…

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Bulletproof Coffee – Can your Kitchen Handle It?

Hi All-Stars! In our ongoing Derby in the Kitchen series on healthy fats, Lilith NoFair introduced us to this bizzarro "bulletproof coffee" fad out there for ditching the cream and sugar in favour of adding BUTTER to your morning joe instead. As your hu…

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Bulletproof Coffee: Worth the Hype?

Do you love coffee? Are you always on the search for the most delicious way to brew it or the best espresso joint in town? Well, instead of adding your normal cream and sugar next time, perhaps you should try putting some butter in your coffee. Yes that's…

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Booty Makes Tuna Burgers

Since Lilith NoFair has been teaching our All-Star subscribers all about how to find tasty ways to eat healthy, I decided to share with everyone my attempt at making one of her recipes! Side note: you can learn about the benefits and extras of all-star…

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Fueling Up with Fats!

Now that we've learned a little bit about what comprises dietary fat; which ones we should be getting more of and which ones we should be steering clear of, let's add some healthy fats into our diets! For me, incorporating more fat isn't about whole ne…

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3 Fabulous Fats (and 1 Not So Great One)

Just in case you haven’t heard (though I’m sure you have), DIETARY FAT DOESN’T MAKE YOU FAT.  In fact, we need healthy fats in our diet for our systems to function properly.  Fats help our bodies to support the growth of body tissues (including th…

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High Protein Recipes: Powder Edition

High protein recipe installment number two! In our lasts protein posts, we learned about the components of protein , talked about protein powders, and cooked with whole proteins. Now, let's learn about cooking with protein powder. Adding protein powd…

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High-Protein Recipes That Aren’t Just Steak

So far, we've learned about what protein is and what it does, we've examined and tested out some whey supplements and vegan protein powders, so all that's left is to take our new knowledge and turn it into delicious food. Since you likely already know ho…

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Protein Taste Test #2: Wheighing in on Whey

In our last few posts, we've been talking about protein pretty extensively, and Lilith NoFair has been giving you the cold hard facts on protein and supplements... but what about the taste? Last week NoFair used human experiment subjects (TCRD teammates…

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Protein Taste Test #1: Vegan

In our last few posts, we've been talking about protein pretty extensively, and Lilith NoFair has been giving you the cold hard facts on protein and supplements... but what about the taste? NoFair has conscripted some of her TCRD teammates to be our gui…

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‘Sup with Supplements?

In our last post, we talked about what protein is, how much you need, and where to get it.   Invariably, when you start talking about protein, the topic of protein supplementation comes up.  We all know that we should hit our protein numbers, but how m…

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Protein Pro-Tips

SKATERS, let’s talk about protein... What is protein? Protein is one of your three major macronutrients (Protein, Fat, Carbohydrates), and it's made up of groups of amino acids linked into peptide chains.  Generally, we tend to overdo it on carbohydr…

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Image from www.greenthickies.com

Fresh New Recipes!

Guys.  Seriously. How is it that people can consume Vega smoothie mix? I'm trying. I really am. And it still tastes like dirt mixed with sweetener. Blech. Come ON, vegans! You can do better!!! Background here - I've started, at least temporarily, eatin…

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What’s in YOUR Bottle?

[gallery] Walk into any North American gas station or convenience store, and you'd be forgiven for believing that we are the sportiest, healthiest, most energetic god damn population on the planet. Sports Drinks. Energy Drinks. Performance Boosters. Ele…

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Got Breasts?

A disclaimer: today’s post has absolutely nothing to do with roller derby. BUT, roller derby is a sport played mainly by women, and this post has everything to do with women’s health. I’ll be up front here. I already eat a mostly-vegetarian diet, a…

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Eat something.

Confusion reigns with new/budding athletes and what to eat before/during/after practice. Easy answer: eat something More detailed answer: Eat something carb-y beforehand, that won't make your stomach do flipflops. We'll leave it at that. You'll figure ou…

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Pre-game meal on the road

We're heading to the Eves of Destruction in Victoria BC tomorrow... it's a 9:15am departure for us from Vancouver to the ferry, for a 6pm bout. You have to plan ahead when you're going to play on the road - don't get caught with food you're not used to ea…

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