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No practice tonight

Jul 19, 2010, 11:58 am

There will be no practice tonight...sorry for letting everyone know at such a late notice.

Norm Ryder Allstar Game player selection; White team

Jul 2, 2010, 4:54 pm

Goalie	Josh	Blum	Suitcase
Goalie	Victor	Guiterez	South Florida Golden Wolves
Goalie	Ilya	Orekhov

Defense	Garret	Clement	Omaha Lancers USHL
Defense	Matt	Wahl	Brown University NCAA Div. I
Defense	John	Ambrefe	Palm Beach Hawks Jr. B
Defense	Matt	Gross	Hampton Roads Jr. B
Defense	Sean	Casey	Northern Mass Cylcones Jr. A / B
Defense	Shawn	Zingler	Russell Stover

Forward	Anthony	Perdicaro	Toledo Wallie ECHL
Forward	Dennis	Kachin	Cape Cod Cubs IJHL
Forward	Brett	Sutton	Space Coast Hurricanes Jr. B
Forward	Jim	Gabrione	South Kent Prep School
Forward	Kyle	Gattelaro	South Shore Kings Jr. A
Forward	Will	Messa	Lawrence Academy
Forward	Max	Raskin	Hampton Roads Jr. Whalers Jr. B
Forward	Louie	Nolasco	Walpole Express Jr. B
Forward	Justin	Jantzen	Palm Beach Hawks Jr. B
Forward	Jordan	Sabatino
Forward	Dylan	Bengston	Palm Beach Hawks Jr. B
Forward	Ryan	Lopez	Palm Beach Hawks Jr. B

Norm Ryder Allstar Game player selection; Black team

Jul 2, 2010, 4:07 pm

BLACK TEAM Goalie	Justin	Kaplemaster	Palm Beach Hawks Jr. B
Goalie	Zach	Andrews	Walpole Express Jr. A
Goalie	Evan	Benz	Palm Beach Hawks Jr. B

Defense	Brad	Cooper	University of Conn. NCAA Division I
Defense	Nick	Dinardo	Palm Beach Hawks Jr. B
Defense	Shane	Gothisbere	South Kent Prep / Union College
Defense	Brad	Jones	South Kent Prep School
Defense	Mike	Zaprir	South Florida Golden Wolves
Defense	Matt	Duncan	Walpole Express Jr. B

Forward	Russ	Suskind	The Gunnery Prep School
Forward	Trent	Ruffolo	New Hampshire Monarchs Jr. A
Forward	Wess	Suskind	Univ. of Indiana ACHA Div. 2
Forward	Blake	Forkey	Norwich University NCAA Div. III
Forward	Nick	Cipriano	NY Apple Core Jr. A
Forward	Greg	Perlman	Palm Beach Hawks Jr. B
Forward	Jordan	John	Palm Beach Hawks Jr. B
Forward	Ben	Silver	Palm Beach Hawks Jr. B
Forward	Gabe	Lamontange	Palm Beach Hawks Jr. B
Forward	Mike	Vaskiovo	Dayton Gems IHL
Forward	Devin	Van Wiergen	Palm Beach Hawks Jr. B
Forward	Fred	Kasten	Palm Beach Hawks Jr. B

Practices for July

Jul 2, 2010, 3:55 pm

The practices for July will be on the 5th, 12th and the final 19th. On Monday July 5th, ALL players should come at 6:00pm for 3 on 3 scrimmage.

Coach's Corner

Proper Nutrition for Hockey Players by Coach Kenny

Mar 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 561-676-9294

Carbohydrates and good fats

Apr 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!!!!

Wendy: Thanks for everything that you do YOU ARE THE BEST!

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