Thursday, July 26, 2012

6 weeks left to go in the Off-Season... What should I be eating?

With only 6-7 weeks left to go in the Off-Season hockey players at all levels should be asking themselves a few questions...
1) It's not too late, so what can I do to get ready?
2) Am I strong enough, especially cardiovascularly to withstand a competitive Training Camp?
3) How will putting the right things in my body effect what my body produces?

"Nutritional intake is dependent on their current status:
- If an athlete needs to lose weight they will require less calories than an athlete that is trying gain weight
- Increased caloric demand would provided by increased protein (~1-2g/kg of body weight) and carbohydrate (which would be consumed in and around their training)
- Eat every 2-3 hours
- Each meal must include lean protein
- Each meal should include vegetables
- 25-35% Calories from fat (unsaturated and saturated)
- eat mostly whole foods
- 90% rule….eat clean 90% of your meals, 10% can be anything
- Pre-workout nutrition (may include): Gatorade, whey protein, BCAAs, HMB, creatine, beta-alanine
Post-workout nutrition (may include);
Gatorade, whey protein, L-Gluatime, BCAAs, creatine, beta-alanine"

For players wanting to compete on the highest level, try this 2-a-day approach:
Monday AM – Mobility, Linear movement skill and strength, total body power, conditioning
Monday PM – Warm-up, pre-hab, Strength/Power training, maintenance work, cool-down

 Players will train twice a day like this on Monday, Tuesday, Thursday and Friday with Wednesday and Saturday being recovery and regeneration days.

Keep your eyes focused on the long-term goal, and these short-term obstacles become easier to overcome...  "Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great."-- Mark Twain

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