Coach's CornerMar 30, 2009, 10:56 am RESULTS STRENGTH AND CONDITIONING AND ADVANCED HOCKEY TRAINING LLC
NUTRITION for HOCKEY PLAYERS By Kenny Andrade BS, CCS
In order for body to function right prior to game or practice time, you must fuel it with the proper nutrients to assure you that your playing at your full potential. In today’s rink, the snack bars are filled with “quick fix” processed snacks that give you that sudden energy feeling with that crash and burn affect shortly following. The following tips are the proper percentage of macronutrients needed to fuel your body to function properly for everyday lifestyles on or off the playing field. CARBOHYDRATES- a players daily caloric intake of carbohydrates should be 55-65%. Carbs are chemically broken down in the body as “GLYCOGEN” and is stored and released later as energy. Carbs are the primary source of energy for an athlete and when choosing carbs, complex carbs are more advisable then simple carbs. Remember that carbs are “BRAIN FOOD” and an elite athlete not only has to be physically ready but he/she has to be mentally prepared also… a players daily caloric intake of carbohydrates should be 55-65%. Carbs are chemically broken down in the body as “GLYCOGEN” and is stored and released later as energy. Carbs are the primary source of energy for an athlete and when choosing carbs, complex carbs are more advisable then simple carbs. Remember that carbs are “BRAIN FOOD” and an elite athlete not only has to be physically ready but he/she has to be mentally prepared also…Example- Fruits and vegetables Whole grain pasta Whole grain bread Low sugar, high fiber cereals FATS- a players daily caloric intake should be 25-30% with each gram of fat equaling to 9 calories. Fats are a source of energy that is build for long lasting, low intensity activities ( long distance running ). When exceeding the daily recommendation of fat, it is stored as adipose tissue which then hinders a players playing ability. A proper balance of mono and poly unsaturated and saturated fat will enhance the athletes performance… a players daily caloric intake should be 25-30% with each gram of fat equaling to 9 calories. Fats are a source of energy that is build for long lasting, low intensity activities ( long distance running ). When exceeding the daily recommendation of fat, it is stored as adipose tissue which then hinders a players playing ability. A proper balance of mono and poly unsaturated and saturated fat will enhance the athletes performance…Example- Olive oil Mixed nuts and natural nut butter Fatty fish ( ex. Salmon ) and fish oils Avocado Sunflower seeds Low fat cheese, yogurt, and milk PROTEINS- a players daily caloric intake is 15-20% with each gram equaling 4 calories. Protein is the main source for muscle growth and repairing of muscle tissue so intake of the proper amount can help with the restructuring of an athletes body. When it comes to intake amount, it differs slightly between a man an woman. A woman should consume .8 gram/lb and a man should consume 1gram/lb, and the way that was determine was the structure of the body meaning men have more muscle mass. There is a down fall with to much protein, an excess amount can’t be stored in the body so its urinated out or stored as fat. a players daily caloric intake is 15-20% with each gram equaling 4 calories. Protein is the main source for muscle growth and repairing of muscle tissue so intake of the proper amount can help with the restructuring of an athletes body. When it comes to intake amount, it differs slightly between a man an woman. A woman should consume .8 gram/lb and a man should consume 1gram/lb, and the way that was determine was the structure of the body meaning men have more muscle mass. There is a down fall with to much protein, an excess amount can’t be stored in the body so its urinated out or stored as fat.Example-
Chicken and turkey Lean beef Salmon and tuna Nuts Dairy products Beans and lentils Last but not least the most important source of nutrients is H2O, without water the body will not function. The body is made up of 75-80% water so as we sweat we lose fluids, so by drinking water every 15-20 minutes per workout we will properly hydrate ourselves until we replenish what we lost in a game or practice. The Gatorades and PowerAde’s are great sources of liquids but recommended for a post workout recovery drink. These types of drink replenishes the nutrients we sweated out during a game or practice but water is definitely by far an athletes best friend. For further information on nutrition please contact me at kenny@resultsathletictraining.com or 561-676-9294 kenny@resultsathletictraining.com or 561-676-9294Apr 8, 2008, 2:19 pm How is everyone’s weight training and running program going? Well I hope. Gentlemen, do not cheat yourselves; this is your last big drive to your dreams so, work hard and reach high! Do not look back 10 years from now and say I wish I gave it my all. Good luck, keep working hard with your nutrition and training. Over all, I am pleased with your efforts on the ice. Continue to work hard and it will come along.
Carbohydrates: Simple and Complex. Simple are sugars. Complexes are vegetables, rice, pasta and potatoes.
Fast burning carbohydrates are absorbed quickly and leave quickly in your body, usually within 1-2 hours. You tend to crash on this type. These items being white: bread, pasta, potato, rice, candy and energy drinks. Slow burning carbohydrates stay in your body longer, usually lasting 3 to 4 hours. These items being brown: wheat bread, brown rice, wheat pasta, sweet potato.
Fast burners are good for you before physical activity and slow burners are better throughout the day. If you are trying to gain weight, stay with your white items and if you are trying to loose, stay with your brown items.
Good fats: Omega 3 & 6 and saturated fat found in fish and flaxseed oil. If you do not like to eat fish try fish oil supplements.
Good luck Gentlemen, hit the weights and eat right….load up on the proteins!!!! Mar 23, 2008, 8:58 pm Weight Training: 3 days per week Cardio: 2 days per week
Weight Training
Power Lifts
Cardio
Mar 23, 2008, 7:01 pm
It is vital in muscle growth to eat properly to maximize your potential growth.
Protein, carbohydrates and
good fats are the main building blocks. Your protein intake should be 1 to 1.5 grams per 1 pound of body weight: example if you weigh 150 lbs = 150-225 grams of protein per day. It is hard to retrieve all proteins through natural food therefore protein drinks during the day to help achieve daily protein intake.
Good food proteins: Boneless/skinless chicken breast, lean ground meat, fish, steak, pork. All of these good food proteins equal 25-35 grams of protein per portion.
Good protein powders: Elite Protein, Muscle Milk, CytoGainer(for people who want to increase body weight). I recommend Elite Protein, Vanilla flavor, you can add milk, juice, fruits, peanut butter, chocolate/strawberry syrup, just about anything you like. Most protein powders are lactose free for those who are lactose intolerant. Muscle Milk makes a large variety of flavors that taste good without adding any extra items.
Like anything new, you need to allow your body to get use to the protein increase. So, for the first week use 1 scoop (20 grams) per shake. You may have up to 3 shake per day.
I highly recommend starting your protein increase today. Along with your weight training and running programs, I guarantee you will see tremendous gains.
Next week....Carbohydrates and good fats.
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