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. Want to ensure you remember all of this? If you want to become a player that scores more goals and helps your team win more games you need to check out the Hockey Skills Accelerator system here. An ideal hockey pre-game meal would be high in carbohydrates and protein and low in fats.
Yes, pasta can be a good choice for before hockey games if you add in some protein and vegetables with the meal. Great article. Now to add an additional level of complexity to the game day routine…my son has Type 1 Diabetes. I would appreciate your input! I would recommend working directly with a coach who has a proven track record of success in performance nutrition to attack this type of scenario.
Our son is a T1D hockey player as well. We have learned lots along the way if you are interested in chatting ever…. Should you be applying phase 3 to workouts as well?
What should you do to stay hydrated during off-ice workouts. Also, great question with the off-ice hydration. He loves playing hockey but recently has had some health problems that are holding him back.
When he tries to give it his all he feels nauseous, weak and dizzy and often even throws up. Carbohydrates remain in this diet, but it is important to get them from a variety of foods beyond pastas. Even for youth athletes, monitoring meals on game day is important. Among the professional ranks, NBA players have found different foods that lead to success. An absence of balance in a diet not only leads to poor performance, but also can lead to injuries that are otherwise avoidable.
Studies find that a lack of vitamin D in a diet contributes to repeat injuries, and many stress fractures are attributed to low calcium intake. While game day prep is an important aspect for success in competition , waiting until the pregame meal to consume vital nutrients or fulfill dietary needs does not work. Including these meals within a balanced diet will have the most effective results.
Athletes need to choose wisely when filling up their plates. Taking a load off: Weight cutting growing issue in mixed martial arts. Fruits can be incredibly helpful in regards to hydration at this point, including watermelon, cantaloupe, oranges, and grapes. Water Peanut butter and jelly sandwich Bagel with butter Low-fiber cereal bars Turner recommends Honey Nut Cheerio cereal bars or a Nutrigrain bar oz of sports drink Peanut butter protein balls Try out this recipe for protein balls that you can use to fuel up before game time Low-fat Greek Yogurt with cereal on top Quick Oats cooked with low fat milk or water.
You should focus on quick-digesting carbohydrates and hydration. While this may be an obvious one for most athletes, the importance of hydrating cannot be overstated, especially when it comes to performance.
The average person loses 2. Too much at once, or a drink too concentrated in sugar can upset the stomach and cause cramping.
0コメント