The Curling Edge –Nutrition
& Exercise
by Laughie Rutt
I was thrilled to have the
opportunity to participate in my first Canadian Wheelchair Curling Championship
at Winnipeg in 2008. Being green as the prairie grass and from a province that
had never appeared at the Championship before was certainly an honor. I had
never played two a day games before over a stretch of a week and looking at my
teammates at the end of the week I saw an exhausted group. I began thinking
about how best to prepare if I ever got the opportunity at nationals again.
What I saw in my team was clearly evident in the other teams as I looked
around. I realized as a new player I could never likely catch up on their
experience but maybe I could get an advantage in some other way. It was not
very long before I realized that my best bet was exercise and nutrition.
Those persons who know me or
observed me know that I am quite small in stature. They perceive me as being
light thrower and comments have been made to me that I may not be exactly right
for the competitive side of the game.
So it is, five years later. I
play or practice five times a week; work full time: assist in the development
of new wheelchair curlers; volunteer in the community; married and a
participative grandparent; and still have balance in my life. Besides
curling I roll approximately five kilometers a day (five times a week) to stay
in shape and do this year round. Last year I played in both the Nova Scotia Stick
Championship and Canadian Stick Curling Championship. This year I stick curl,
skip a team of non-wheelchair curlers and play on a wheelchair team. So much
for the undersized, light hitter!
I weigh 11 pounds lighter than I
was in Winnipeg. That tells you I am smaller in body weight. I bench press my
own weight and my shirt size is up a full size since Winnipeg. At one point in
the Nova Scotia Stick curling Championships last year I played for games in one
day with an eight rock per person practice session before each game. I still
had lots in the tank.
So here is the scoop on so all
wheelchair curlers can better perform on the ice and be best prepared for the
other things in life that come their way.
The first thing is to realize that our sport is seasonal.
Most seasonal athletes in other sports understand the need to prepare in the
off season and that trying to start it all up again as the season begins put
them behind right from the start. If you want to be better at curling it is a
year round commitment – no matter what your competitive level.
The second thing is one I credit
to Chris Daw, an Olympic Curling Champion. He explained at a clinic how he
practiced at home with his stick running it along the baseboard to improve his
muscle memory of his delivery. I modified that and for years I practice year
round at home with a one kilogram weight. I have a golf ball on top of the
television and when I watch television I use the weight and practice my delivery
using the golf ball as the broom position to determine the line. My adaptation
uses the weight for strength as well as it simulates the stroke motion and the
push force needed to deliver the stone.
The final scoop is about
nutrition. This is often confusing. I give credit where credit is due. This
includes my coach for life – Glen McClare and my wife who, my son would argue
if there was a salt free and fat free version of salt pork and bacon scraps, it
would likely be found in our refrigerator.
Here is nutrition cut to the bone
for all us curlers who have often gotten conflicting information. To be a
better curler you need hydration, protein and carbohydrates. Protein and
Carbohydrates are the important ones but do not eliminate hydration. Hydration
is important in sports where a person sweats a great deal. That is not what
happens in wheelchair curling as we do not sweep and it is often quite cool on
the ice. However liquids are often the best delivery system for especially
carbohydrates and to some extent protein.
Protein is required to rebuild
muscle tissue. This is crucial need for protein in our bodies all through the
day and in an immediate time after exercise, within the first half hour to
hour. The muscles have to rebuild before the next exercise or you will become
weaker and not stronger. A person who weighs 150 pounds needs about 55 grams of
protein a day. Ideally a person should get some within the hour of a game or
practice.
Carbohydrates are energy. As
protein is the material to repair your tools of curling (your muscles),
carbohydrates provide the energy to fuel your tools. If not enough
carbohydrates are present in the body as fuel, the body burns fat which are the
excess stored carbohydrates from when the body took in too many carbohydrates.
Fat is difficult to break down and not an instant source of energy. An inactive
person such as having a desk job; sitting in a wheelchair without much vigorous
activity; or spending a great deal of time in bed may need as little as 20 to
25 grams of carbohydrates a day, or even less.
During a game you may need an
energy boost. Carbohydrates put that fuel directly to your cells. Regular
carbohydrates spread throughout the day are the right way. A boost during a
game can be very helpful. The best sources of protein and carbohydrates can be
found by searching the internet. There are lots of guides with the number of
grams each has by portion.
On a last note I want to speak to
energy drinks and the current trend of chocolate milk. I spoke earlier as
fluids as a delivery system. Energy drinks such as Gatorade replace things such
as electrolytes and salt that your body loses doing sports where athletes sweat
a great deal. Curling is not necessarily one of those sports if there is no
sweeping. Chocolate milk has no more beneficial properties that white milk.
Chocolate milk is suggested as the taste might encourage more use. Milk as a
fluid delivery system is delivering both protein and carbohydrates to the body.
A cup of milk holds about 6 grams of carbohydrates and 4 grams of protein. Milk
is therefore universally good for both before and after a game.
So my secret is out. Hopefully,
it will assist all wheelchair curlers and contribute to Canadian Wheelchair
Curlers remaining the best in the world. Keep your stick on the ice!
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