Guelph Gryphons Minor Atom A

Gary shares a recipe for high performance trail mix + a nut free alternative to keep athletes fueled between meals, games and classes! Bonus: an eye into the
GRHPC.

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Gary Roberts High Performance Trail
Mix + Chocolate Smash Recipes

"The following is a great way to stayed fueled between meals, a delicious
snack to bring to tournaments and school as well as a great source of
protein and minerals!" - Gary Roberts
Gary Roberts High
Performance Trail Mix:
- Walnuts
- Sunflower
Seeds
- Raisins
- Goji Berries
- Organic Shredded Coconut
- Raw
Cacao Nibs
- Pumpkin Seeds

Instructions: Mix the
following using the proportions that you like! Be sure to give yourself enough
cacao and goji berries to keep you coming back for more!

Nature's Emporium GR Chocolate
Smash:
2 cups of Cocao Butter
½ cup of Cocao
Powder
¼ cup of maple syrup
1 cup Trail Mix, equal parts:
Cacao
Nibs
Coconut Shavings
Dried Apple
Hemp Hearts
Pumpkin
Seeds
Raisins
Goji Berries

Instructions: Finely
chop and melt the cacao butter, using the double-boiler method (a steel bowl
containing cacao butter over a steaming pot to melt it). Add in Cacao powder and
maple syrup. Remove from heat, stir well and add ½ cup of trail mix. Continue
stiring. Pour out onto pan and flatten, sprinkling remaining trail mix over
top. Allow to cool in fridge till hard, cut, and then enjoy!

Gary Roberts discusses the importance of
recovery and how fueling with the proper SHAKE can help maximize performance
consistently!

What are you having right after games, practices and
workouts?

If you haven't given it much
thought, remember that what we put into our bodies directly affects how we
perform the next day! With the Off-Season approaching and the
emphasis on building strength, power and
speed, I can't stress just how important it is to get a good
quality recovery shake followed by a good meal, within 45
minutes of activity.

Gary Roberts
Recovery Shake

"Warning! May cause
increased energy and decreased fatigue!
#rocketfuel"

Ingredients:
6oz coconut water
6oz chocolate milk
1/4 c plain
yogurt
1 1/2 bananas
1 c frozen strawberries
1 scoop high quality
protein powder (i.e. Bio Steel Advanced Recovery Formula)

Directions:
Combine ingredients and blend until smooth.
Enjoy!

GR Tip:
For athletes under 14 yrs of age replace the protein
powder with a tablespoon of Almond or Peanut Butter and for maximum recovery try
adding 5 grams glutamine

Gary Roberts - Rocovery Shake Video, click here!

http://www.youtube.com/watch?v=IaNPL5LO_DM

Gary Roberts on Proper Hydration for young athletes!

http://www.fitnessinstitute.com/category/hockey/

USA Hockey Goalie Skating Drills

3 puck T push

http://usahockey.cachefly.net/Goalievideos/3puckmovementssequenceplayer2.swf

Off Post Small Shuffle

http://usahockey.cachefly.net/Goalievideos/offpostsmallshuffleplayer.swf

Middle Out Stick Work

http://usahockey.cachefly.net/Goalievideos/middleoutstickworkplayer.swf

Lateral Cut Drill