Try to consume two liters roughly four bottles of water each day. Check out the complete guide by clicking here. Site Information. Never buy retail again Learn Why. Please wait Call us at Score big! Beyond this, we want to avoid high intakes of fat and fiber as they both slow down the rate at which we digest food and therefore result in reduced rates of recovery when eaten post-game, and increased rates of GI distress when eaten pre-game. An example lunch option would be some wild salmon, vegetables, side salad with extra virgin olive oil, plus a fruit of your choice.
Smaller individuals stick to the low-end of the recommendations while larger individuals should stick to the high-end. While breakfast and lunch are important on game days, when we talk about the four phases of game day nutrition we are focusing on the hour window before, during and after the hockey game. The research behind game day nutrition can become extremely complicated, but the main objectives are simple:.
To accomplish these with the highest degree of effectiveness we approach the game in 4 different phases:. Phase 1: hours prior to the game Phase 2: minutes prior to the game Phase 3: During the game Phase 4: Post-game. To top off your glycogen stores and have readily available glucose circulating around waiting the be burned off as energy during the game, it is ideal to have a ratio of carbohydrates to protein in the form of a solid, whole food meal approximately hours before the game.
The carbohydrate source should come in the form of a low glycemic index choice such as sweet potato, brown rice, oats, brown pasta, or quinoa — and the protein should ideally be an animal source such as meat or egg whites.
I give the range of hours pre-game because you know your body better than I ever will. A good example of a phase 1 meal would be 6 oz of chicken breast with 1 cup of cooked brown rice. If you want more example meals check out our best hockey pre-game meals article. Here at the minutes pre-game mark ideally closer to 45 minutes you would have a combination of liquid protein and carbohydrates. We use liquid in this phase as it absorbs much faster through the G.
A combination of g whey protein isolate with g carbohydrate powder would be ideal here. If you were able to get your Phase 1 pre-game meal in, you could use Phase 2 for performance-enhancing supplementation such as caffeine , neural stimulants, creatine or beta-alanine or all of the above. They do not just work through a physical anaerobic energy component, but they also work to bring the brain up to another level of performance.
You could say they allow the brain to fire at a higher RPM. For example, some people go nuts on 1 cup of coffee whereas others could go to sleep after it. I recommend always starting at the lowest possible dose, and only working your way up as needed. Keeping our 4 main objectives outlined above at the forefront of our decision making, it is of the utmost importance to consume a high glycemic carbohydrate source combined with either free form amino acids or whey protein isolate plus some electrolytes.
Liquid nutrition causes the least amount of gastric distress and, due to the explosiveness of hockey, you are at a great susceptibility to having gastric distress. Going any higher than this it has shown in the research that it is going to delay gastric clearance which means it is going to sit in your gut longer and take longer to get to your muscles.
So, if your drink has 40g of total powder in it, your water content should be a minimum ml. Carbohydrates are there to keep glucose and energy levels high throughout the whole game.
Neurotransmitters in the brain are what your body uses to communicate back and forth and give signals to what is happening in the body. This can help you to go harder, longer; and since it is neurotransmitter related you are also going to be mentally sharper as well which is super important as all hockey performance begins with the sharpness of your mind and reaction time.
The electrolytes are in the drink to drive maximal hydration and optimal muscle pH levels. Put simpler, hockey athletes should be refueling, increasing muscle size, and repairing any damage that the game or workout could have caused.
Accomplishing this allows them to increase performance, recover faster, have a better body composition, and prevent future injury risk. If we deplete the glycogen carbohydrates stored within the muscle cell during a game, we need to be replenishing that if fast recovery is a goal of ours in addition to repairing our muscle tissue through protein intake and maximizing our hydration with added electrolytes.
The post-game window is where we really take advantage of the 6-hour window we have after intense physical activity to maximally synthesize glucose into glycogen in the muscle tissue as we discussed in detail in the beginning of this article. If you follow this post-game strategy you will feel much more optimally fueled for your next physical bout down the road whether it be the next day, or even days later. If you go the supplement route, which is ideally your best option to start the recovery processes as soon as possible, I would recommend using these formulas to optimize your individual intake:.
Carbohydrate powder : 1g of carbohydrates per kilogram of body weight. This meal in food format would be as simple as combining a protein source and carbohydrate source and sticking to the same macronutrient calculation as above.
You can keep it super simple, and if you want more example meals in real food format check out our best hockey post-game meals article. I hope I have shed some light on both the big and small pictures towards priming the body for optimal hockey performance today and that this article has provided you with some practical strategies that you can start using to improve your game as soon as possible.
Having a good pre-game routine to help you dominate on the ice and play more consistently. We have a checklist for you below that will help you create a pre-game routine that works for you.
If you want to try a free 7-day off-ice hockey workout program join our free Hockey Training Challenge. Here is a checklist to help you accomplish that. Move your body.
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