Recovering From Workouts!

This link was passed onto me and I think it is a great sheet for all coaches to pass on to their athletes.  All athletes should have this simple sheet to use as a simple reminder of some of the daily “things” that can be done to aid in your recovery.

Remember: keeping athletes healthy through an entire sports season is really about balancing all aspects of their life from school, social activities, sports, family stress, etc.  Getting your athletes to use this sheet will help go a long way to building more muscle and having more energy throughout the winter months.

The link comes from Robert Dos Remedios, a strength coach out in California.  This was posted on his site: http://coachdos.blogspot.com/2009/08/recoverythe-key-to-optimal-performance.html

Great Protein Shake!

It’s tough and challenging for kids to get enough food and even more importantly enough quality food in their daily diet. While the follow shake isn’t exactly convenient for the athlete on the go, it will be a fine substitute when the athlete is around the house.

Items needed: blender, cottage cheese, chocolate milk, ice, and peanut butter.

*If you read cottage cheese and you aren’t a fan of it, don’t worry, I’m not either. I was very skeptical at first of having it in the shake, but it makes the consistency of the shake superb!

The follow recipe is from John Berardi’s Gourmet Nutrition cookbook. If you want more information on this, you can visit www.johnberardi.com or www.precisionnutrition.com. We also are the only company in Maine to offer their nutrition program for those who are interested in taking it to the next level.

Chocolate Peanut Butter Shake:

1 cup of chocolate milk (8 oz)
1/2 cup of cottage cheese (fat free, 1%, or whatever you have)
2 tbsp of peanut butter (I prefer Teddies unsalted)
1.5 cups of ice

Put the milk in the blender, add the cottage cheese, and then the peanut butter and ice. If you are having to make your own chocolate milk, mix the milk before you put it in the blender. The chocolate syrup will fall to the bottom and it won’t mix.

Blend and enjoy.

The shake provides around 400 calories and 30+ grams of protein. If you can find carb countdown milk, use that as the sugar will be reduced from normal milk.