Fueling For Your Endurance Exercise

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Over the last 10 years, I have developed a passion for playing floor hockey. In my position as goaltender, the demands placed on my body are variable. The levels of intensity associated with such demands are influenced by multiple factors. The number of players on the floor (4-on-4, 3-on-3), the amount of substitute players available, the length of time each game is played, the size of the gymnasium, and overall energy level of everyone involved all determine how much energy I expend during a floor hockey session. Regardless of those variances that challenge me each week, I found a general lack of consistency with my level of energy through the 90 minute session.

Aside from the obvious lack of conditioning in the early part of each season, or the fact I may play after a mentally/physically taxing day at my massage therapy clinic, I discovered that even on my most energetic days I seemed to loose steam after the first game (avg. 3 games during a session). Through the 2nd and 3rd games my energy level would drastically sway to and fro, putting  forth my best impersonation of imitating a sieve holding water.

Earlier this year I began to a personal experiment. I chose to re-evaluate the food and nutrients I consumed before and during a game. After consulting online articles listing food ratings associated with the glycemic index (and glycemic load), and receiving input from colleagues and friends, I found myself trying different combination of food sources, volumes and time of consumption. Some of these efforts promoted a more sluggish affect, whereby the group of players found that they could score on me from any area of the gym. Others practices gave me the initial energy boost I was looking for followed by a longer lasting energy level that was easier to maintain through the 90+ minutes.

Here is what seemed to work best for me….


– 2 eggs on 2 slices of un-buttered whole wheat toast, with an extra half slice topped with peanut butter, OR

– “Huevos Rancheros” (1 whole wheat tortilla under a thin layer of re-fried beans, under a conservative layer of shredded, light cheddar cheese (melted), under 2 table spoons of salsa, a dash of Tabasco sauce, and topped with 2 eggs w/ extra egg white), OR

– Bowl of high protein and whole grain cereal (i.e. Vector, Just Right) in skim milk, OR

– Bowl of oatmeal with a scoop of whey protein powder, 1 TBSP of ground flax, 1/2 tsp of cinnamon and handful of raisins or diced apple.


– Peanut Butter sandwich (w/ 2 slices of whole wheat bread), AND

– Snacks (of any variety but small-moderate in volume and dependent on the size of breakfast consumed that morning).

Evening: (consumed approx. 45-60 minutes before game time)

8-10 TBSPs of plain yogurt mixed with 1 banana and Vector cereal OR 8-10 TBSPs of cottage cheese with 1 apple (diced) and 1 banana.

During the game:

– Water

– Gatorade, and

– 1 Orange (sometimes) consumed between games.

For all of you endurance athletes (runners, cyclists, triathletes, etc.), or those of you with a general curiosity, check out this article on fueling your body for optimum performance during your endurance activity. Some of the content can be tweaked to fit your exercise routine, diet restrictions, and weight loss goals. I also recommend consulting a dietitian or nutritionist to further evaluate what works best for your body.

As for myself, I’m still continue to tweak my meal plan for game days. Nonetheless, I have found that maintaining energy through my endurance exercise has become easier and more consistent since making adjustments to my pre-game meal regimen. Now, if only I can find a more consistent glove hand or ability to plug the 5-hole. :o)

What seems to have worked for you and your exercise of choice? Please feel free to comment and share with us your success stories.

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My Social Networks

Some of you might not know, but there are a few other places on the web that you can find me. First of all, I have a Facebook Page. If you are a frequent user of Facebook, this is a great place to keep up to date on what is going on with my practice. Click here to Like my page!

Second of all, I also have a Twitter account. It is a great social networking tool, and I have met some really cool people through twitter. You never know where your next referral might come from, so it is always great to keep meeting new people in your area. So, if you have a twitter account, click here to start following me.

If you prefer to get your updates through say, Google Reader, click here to subscribe to my blog’s feed. I will be frequently posting articles and useful information regarding massage therapy, personal health, and my massage therapy modalities.

That’s about it! I hope you will stay in contact, and sign up for some updates. Please also feel free to message me through my contact page, and sign up for my e-mail newsletter. Thanks!

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Lower Crossed Syndrome in Golfers

Image credit: Axel Buhrmann on Flickr

For all you golfers out there suffering from lower back pain and functional issues, take a look at this article describing Lower Crossed Syndrome. Though this article targets the golfing community, this syndrome can resonate within many other people (sport enthusiast/hobbyist or not).

If you have any questions about Lower Crossed Syndrome, or if you suffer from lower back pain and are looking for treatment, please contact me. I would be happy to speak with you and help you.

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Welcome to my new website!

Image Copyright: John-Paul daSilva, RMT (May 2005)

Hello everyone, I’m very excited to introduce to you my brand new website! From now on, past, current, and even future clients can find out everything they need to know about my massage therapy practice in one place.

Please feel free to poke around, and let me know what you think. Be sure to check out the Services page, where I explain in detail the different types of massage therapy that I offer.

Also, if you have any questions at all, hop on over to my Contact page, and simply fill out your information and ask away!

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