🛼 Fueling Performance Guide

Nutrition, Strength, Recovery & Wellness for Artistic Roller Sports Athletes

Success in Artistic Roller Sports isn't built only on hours at the rink. Athletes perform their best when they fuel, train, and recover with purpose.

This guide helps athletes and parents understand the key components that support performance, safety, and long-term development.

🍽️ Fueling the Body — Nutrition Basics

Food is fuel, not a reward or punishment. Healthy eating enhances:

Strength
Focus
Energy output
Recovery
Overall performance

Encourage:

✔ Balanced meals with protein, carbs, and healthy fats
✔ Hydration throughout the day
✔ Smart pre- and post-practice snacks
✔ Limiting sugary drinks and junk food

Tip: What skaters eat today affects how they skate tomorrow.

💪 Strength & Conditioning

Off-skate training improves:

Balance
Power
Body control
Jump height & landing quality
Injury prevention

Examples include:

Core circuits, squats, lunges, planks, balance drills, resistance bands

Aim for 2–4 consistent sessions per week, short and focused.

🤸 Flexibility & Mobility

Flexibility enhances:

Lines and body stretch
Turn technique
Extension and presentation
Reduced injury risk

Include stretching after skating or training while muscles are warm.

🧠 Mental Preparedness

A strong mind supports a strong performance.

Set small, realistic goals
Visualization techniques
Confidence in training leads to confidence on the floor
Celebrate effort and progress — not just medals

Athletes who believe in themselves push further.

😴 Rest & Recovery

Rest is not time off — it's part of training.

Young athletes need 8–10 hours of sleep each night. Rest days allow muscles, joints, and the mind to rebuild.

Signs more rest is needed:

Irritability
Frequent soreness
Loss of focus
Decline in performance

Step back before the body forces a step out.

👨‍👩‍👧‍👦 Parent Support

Parents play a huge role in performance by supporting:

Time management
Healthy food choices
Emotional balance
Encouragement over criticism

The goal: Help them love the sport long enough to reach their potential.

🛼 CARS Community Reminder

We follow SafeSport-aligned values and standards set by:

USARS · World Skate · American Roller Skating Association (ARS)

Our mission is to set skaters up to thrive — not just compete.

Elevating the Sport. Honoring the Art. Inspiring the Skater.

📘 Developed by the CARS Community
This resource reflects the collective expertise of coaches, judges, and athletes in Competitive Artistic Roller Sports.