Ever need to find energy after that super amazing competition or show weekend? 

We just finished our 10th annual ice show at my rink and I took a few moments each day to look around at the amazing decorations, watch the magic of the skater’s faces as they walked in, heard the parents ooh and ahh at each number, and saw the pure pride and joy of the coaches as our skaters proved just how hard they have worked this year - and how far our program has come. 

But we are a victim of our own success. 🎉 

Each year, the show gets bigger and better because the skaters improve over time, but also because we as coaches make it bigger and better! 

It’s a weekend of glitter and glamor, adrenaline, and energy beyond! (And maybe some celebrating, too!) The same sort of energy goes into a competition weekend - especially if there’s travel involved. 

As an adult figure skater, we often don’t have the luxury of just taking a break if we’ve got kids (one of mine was in the show too!) or if your boss doesn’t treat the ice show or competition as a worthy reason to take a day off. OR if you have to take days off to prepare, and don’t feel like you can or have the PTO to recover. 

So here are my favorite tips for getting back to your normal level of energy after an amazing weekend! 

Sleep

Here are some best sleep tips after a busy weekend:

1. Stick to a sleep schedule.  Even if your show weekend was wonky, try to get back on your sleep cycle right away. This will help to regulate your body's natural sleep-wake cycle. This is actually called “social jet-lag” and sticking as close to a bedtime and wake up time most days will help make this easier. 

2. Create a relaxing bedtime routine. In the hour or two before bed, avoid watching TV or using electronic devices. Instead, do something relaxing, such as reading, taking a bath, or listening to calming music. I actually love listening to podcasts and am trying to get into a stretching routine. If you need recommendations for stretches: Here you go 

3. Avoid caffeine and alcohol if you can. Caffeine and alcohol can interfere with sleep. Caffeine can make it difficult to fall asleep, and alcohol can disrupt sleep later in the night. I won’t even try to live without coffee, but there are many days that I make the choice to not drink a glass of wine at dinner because I want to sleep better. Sparkling water with a little flavor enhancer is my go to for those days. 

4. Just go to bed early as many days as you can if you need to. The pampering tips below may help with this. 

Eat for Energy

Next up, eating for energy! We just used everything we had inside to show our jumps, spins, spirals, and smiles - and we may not have eaten the nest during the weekend because of the schedule, travel, or celebrations so here are my favorite tips to get us back on track for energy and recovery.

We need to fuel are bodies like the athletes we are! 

1. Eat a balanced meal. A balanced meal includes protein, carbohydrates, and healthy fats. Protein helps to repair muscle tissue, carbohydrates provide energy, and healthy fats help to absorb vitamins and minerals.

2. Stay hydrated. Drink plenty of water and other fluids to stay hydrated. Dehydration can lead to fatigue and muscle cramps. I drink this yummy electrolye and energy combo every single morning. It is life. I also love having sparkly cups with straws at home and in my office. I’m not sure why, but it’s just easier to remember to drink out of a pretty cup. I have a feeling you are nodding your head right now. 😍

3. Eat smaller, and more frequent meals. Eating small, frequent meals helps to keep your energy levels up throughout the day. It also helps to prevent overeating and indigestion. And when I say meals, I mean a little protein, veggie, carb, and fat. What this actually looks like is below. 

4. Choose nutrient-rich foods. Choose nutrient-rich foods such as fruits, vegetables, and whole grains. These foods are packed with vitamins, minerals, and antioxidants that can help your body recover from the competition. With a little practice and planning, your food and snacks will include all of this, you will feel better. My friends and I call this 5⭐️ at home and it isn’t as hard as you think. 

5. Avoid sugary drinks. Sugary drinks can give you a quick burst of energy, but they can also lead to a crash later on. Instead, choose water, unsweetened tea, or coffee. Thank goodness coffee is on the list! If you are addicted to Starbucks like me, when you order on the app, look at how many pumps are in your iced drink. Press that little minus sign and cut in in at least 1/2. Trust me.  Another tip I do is add a 1/2 scoop of pre-workout or electrolytes into one of my pretty cups with sparkling water. I fill the cup with ice at home so I have ice at work. It’s way better for us than a diet soda and has that same bubbly and energy effect. The caffeinated bubbly water is a good option, too! 

**Here is a sample meal plan for adults skaters after a competition:**

Breakfast options:

* Oatmeal with berries and nuts + Hard-boiled eggs

* Yogurt with fruit + leftover roasted veggies

Lunch:

* Salad with grilled chicken or fish + fruit

* Leftovers from dinner + fruit

Snack: 

* Whole wheat tortilla rolled with turkey, cream cheese, and sliced veggies

* Protein Bar, Carrots & nut butter

* Ants on a log & deli ham

* Trail mix, a. bag of baby carrots, and a piece of fruit (or cup of cut up fruit) 

Dinner:

* Salmon with roasted vegetables

* Pasta with tomato sauce and vegetables 

* Chicken Vegetable stir-fry including basmati rice and cauliflower rice for a giant veggie filled portion. Use low sodium soy sauce and premade chili sauces for easy, but healthy tasty options. 

Here are some additional tips for eating for energy:

* Avoid processed foods. Processed foods are often high in sugar, unhealthy fats, and sodium. They can also be low in nutrients. It might feel like a good idea at the time to just grab a bag of chips or a microwave meal, but trust me when I tell you that your body will treat you better if you eat whole food. 

* Eat plenty of fiber. Fiber helps to keep you feeling full and can help to regulate digestion. No one pays attention to the 💩. But it matters. 

* Choose healthy fats. Healthy fats, such as those found in avocados, nuts, and seeds, can help to improve energy levels and brain function. It also keeps you full longer. I like adding nut butter to my morning shake. 

* Avoid caffeine and alcohol. Caffeine and alcohol can dehydrate you and can make it difficult to sleep. Obviously, enjoy these when you want to, but if you can make it a treat instead of a habit, your high energy life will thank you. 

* Eat regular meals. Eating regular meals helps to keep your blood sugar levels stable and can help to prevent fatigue. So much of our life is so active! Fill your belly with food to keep you going on and on. 

Pamper yourself, plan ahead and relive the weekend later! 

Besides sleep and food - our general self care and emotions matter too. Here’s may fav tips for our souls. 

1. Share the photos and enjoy the comments, but limit the social media time with an app blocker on your phone. Know that you can savor those photos and comments long into the week ahead after you’ve had downtime. 

2. Pre-schedule a massage, facial, or pedicure for the day after the event. It will force you to leave work for relaxation. And obviously if it’s a pedi or mani - choose a glittery polish! 

3. Have meals prepared ahead of time in the freezer - like this taco inspired spaghetti that can just be pulled out ahead of time and popped in the oven for your family! 

4. Have your weekly grocery order scheduled to deliver in advance - get the basics of what you usually order in a cart and set to deliver on Monday morning so you have fresh bread, milk and eggs without thinking about it. 

5. Take a Power Nap or do a meditation - Set a timer on your watch and actually close your eyes and let your body fall asleep for 10-20 minutes. Or if sleeping isn’t a good option, use the meditation on this guide to clear your mind, breathe, and fill yourself with a little more energy. I find that either of these options work well and outside of my skating life, I actually practiced this most when recovering from brain surgery and needed a nap every single day. 

So there you have it! 

Lots of simple ways that you can work into your life to recover your energy after a super busy weekend of amazing skating. 

I think of it as the same sort of recovery as a marathon. Those runners often spend the days after a race taking care of their bodies just as diligently as they do in the weeks before. 

Recovery matters! And you know what, it can have glitter involved, too. Soon you will back to yourself and ready to get to the rink to learn a new program and start all over again! That’s the best part!