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Demolish · 09-17-2020, 10:13 PM

Rock Solid

A great game-day performance needs more than just practice and talent, nutrition combined with a proper workout regiment will pay dividends in a long lasting hockey career and also bring many life benefits as well. Lets take a look at what I have been trying to achieve and hopefully it may serve some of you to bring your game to another level.

Everyday Eating Guidelines

Focus on meals and snacks based on Canada’s Food Guide to give yourself the ultimate shot at performing the best and meeting your growth and development needs.

Fuel up on carbs: Carbohydrate-rich foods provide the best fuel for working, growing and active bodies.
Examples of good carbs are vegetables, fruits, whole grain breads, whole grain foods (such as brown rice), milk and legumes (peas, beans and lentils). Besides being a slow-release carbohydrate, legumes are also a source of protein. Use them in soups, stews, tortillas and other dishes.

Get the right amount of protein: Eating enough, but not excessive amounts of protein throughout the day helps performance. Protein also helps build and repair tissues and maintain a strong immune system. High-protein diet can be dehydrating, so drinking plenty of water is crucial and important. Stick to protein sources such as lean meats, poultry, fish, eggs, cheese and tofu.

Healthy Fats: Some fat from healthy sources is necessary to maintain good health. You’ll find healthy fats in peanuts and peanut butter, olive oil, canola oil, walnuts, almonds, pecans, Brazil nuts, soy nuts, and fatty fish such as salmon, sardines, herring, mackerel, char and trout.

Lets take a look at some possible breakfast ideas, as we all know this is the most important meal of the day. I have found these three options vital for myself as I am or rather was a difficult morning person when it came to eating!

1-Breakfast

1 whole grain bagel
Peanut butter or natural cheese
1 banana
1-2 cups milk

2-Breakfast

1 cup oatmeal with brown sugar or honey
half cup of blueberries or strawberries
1-2 cups milk

3-Breakfast

2-egg omelette
2 slices of whole wheat toast with margarine
Fresh orange or pear juice
1-2 cups of milk

Great, now that breakfast is taken care of and I started off my day well, lets dive into the next episode, lunch! Lunch is the last large meal I have before any game or practice. I try to leave myself a good two to three hours to digest before the event takes place. Here are some lunch ideas that worked well for me.

1-Lunch

Turkey Sandwich
2 slices whole grain bread
Lower-sodium turkey slices
Mustard, tomato and lettuce
1 cup baby carrots and 2 Tbsp dressing to dip
1 orange
1 to 2 cups milk
2 chocolate chip cookies

2-Lunch

Peanut Butter and Jelly Sandwich
2 slices whole wheat bread
Peanut butter
Jelly or jam
Salad with dressing
1 banana
Yogurt
1-2 cups milk

3-Lunch

Taco with ground meat
Lettuce, tomatoes and cheese
Salad with dressing
Apple
2 oatmeal cookies
1-2 cups milk

Once lunch is in the books and time has moved forward, an hour or two before my game or exercise I fuel and drink lots of water. Fuel of choice would be high carbohydrate foods with low fat and a little protein. Depending on my appetite, I can have one or two of the following options:

Fresh fruit
Fruit-filled cereal bar
Peanut butter and crackers
100% fruit juice
Granola bar
Pudding
Crackers and cheese
Yogurt
Trail mix

One hour prior to my game or practice I hydrate and eat anything that will not disrupt my digestive system. I avoid any kind of sugar, chocolate or caffeine based drinks. Light snacks such as the following list are my go to prior to game time:

half a cup of yogurt
1 cup milk
2 crackers and peanut butter
2 cups water

After having a great practice or game I need to repair my body. Thirty minutes after the event I try and have a little something with carbohydrates and a little protein too. Together they restore energy and repair the muscle tissue damaged.

For fluids I enjoy a nice big glass of chocolate milk or some 100% fruit juice, you can also have a smoothie or drinkable yogurt. But the best thing is water, drink as much needed and then more.

If I am feeling particularly hungry, then I ten to have either fruit with cottage cheese or yogurt or cereal with milk. Cheese and crackers or penut butter/cheese sandwich also do the trick.
Peanut butter or cheese sandwich

By the time dinner comes along, this is where I eat to restore all the nutrients and minerals I spent sweating and again to repair my muscle tissue. Here is also where I will store and provide my energy levels for the next day.

I eat foods from each of the four food groups:

Meat and Alternatives: Lean meats, fish or alternatives such as tofu, legumes.
Milk and Alternatives: Fluid milk or fortified soy beverages, or yogurt.
Grain Products: Whole grain rice, pasta, breads, cereals, quinoa, bulgar, barley and couscous.
Vegetables and Fruits: To maximize nutrients from vegetables, I try to have at least two different colors of vegetables at dinner. Have at least one serving of fruit. I also rotate fruits throughout the week to get maximum variety.

Training and Exercises

After displaying all my eating habits, here is a basic plan I started off with and used as my daily workout and training program for myself and my needs. This is but one of the many programs I have tried and have found success with. This a base for all beginners and suggested to start off with and climb your way to the top.

Build strength in key muscle groups

Arm swings and circles
Trunk rotations, twists and stretches
Walking lunges, prisoner squats and leg swings
Burpees and stride jumps
Medicine ball tosses and cross crawls

Aerobic fitness and cardio

running
biking
stairs
sprints/endurance
swimming

Balance and stability

On the ice- I can work on edge training and shooting the duck (gliding on one foot)
Off-ice- I can do the single-leg step ups and/or russian dead lifts.

Ability to skate hard from a stand-still

slide board

Once I had completed the basic training, I needed something more obviously, so in order to have success and become the best hockey player/goalie I needed the know how.

Neck and Traps- Ice hockey is a contact sport, and violent collisions are a part of the game. This means the potential for sustaining a concussion or spinal injury always exists. Protect yourself and your playing career by strengthening the muscles that support your head and neck.

Hips and Legs- Becoming a powerful and explosive player on the ice requires a dedication to lower-body strength and power training. Regularly perform exercises that develop strength in your quadriceps, hamstrings, hips, adductors (inner thigh) and calves.

Midsection- A strong midsection helps transfer force from the lower body to the upper body during athletic movements, while stabilizing the spine to protect against injury. Focus on full-body athletic movements that engage the core.

Upper Body- Perform a variety of exercises that engage the muscles of the chest, shoulders and upper back. Developing a strong and muscular upper body will help generate shot power.

Grip- Strong hands help with puck control, shot accuracy and power. Although the muscles that control the hands and forearms are relatively small, they have great strength potential. So train them with the same intensity and focus as you would your quads and chest.

The following is the current program I am now and the one that got me noticed and drafted into the SMJHL this past draft. I perform this routine four times a week with constant personal challenges thrown at myself.
4-Way Neck (forward, backward, sides) - 1 rep 12-15
Shrugs - 2 reps 12-15
Squats - 2 reps 12-15
Leg presses - 1 rep 20-30
Leg xxtensions - 1 rep 12-15
Leg curls - 1 rep 12-15
Band adductions - 1 rep 12-15
Sit-ups - 2 reps 20-30
Low-back hypers - 1rep 20-30
Bench press - 3 reps 5-8
Chest press - 1 rep 8-10
Seated row - 2 reps 12-15
Shoulder press - 2 reps 10-12
Lateral raises - 1 rep 10-15
Chin-ups - 3 reps up to failure/max
Dips - 3 reps up to failure/max
Hand grippers - 1 rep 10-12
Wrist roller - 1 rep 10-12
Reverse barbell curls - 1 rep 10-15

(2x First media 1515 words)

*roastpuff* · 09-18-2020, 03:10 AM

Copy and pasting stuff is frowned upon, you know...

First section of foodstuffs: https://www.kraftwhatscooking.ca/article...-000000448
Exercise regimen stuff: https://www.hockeyshot.ca/training-tips/...e-regimens
Strength training stuff: https://www.stack.com/a/hockey-strength-training

spooked · 09-18-2020, 09:51 AM

09-18-2020, 03:10 AMroastpuff Wrote: Copy and pasting stuff is frowned upon, you know...

First section of foodstuffs: https://www.kraftwhatscooking.ca/article...-000000448
Exercise regimen stuff: https://www.hockeyshot.ca/training-tips/...e-regimens
Strength training stuff: https://www.stack.com/a/hockey-strength-training

This seems sus, roastpuff is probably impostor. Why else would he call him out so directly?

***golden_apricot*** · 09-18-2020, 10:30 AM

09-18-2020, 09:51 AMspooked Wrote:
09-18-2020, 03:10 AMroastpuff Wrote: Copy and pasting stuff is frowned upon, you know...

First section of foodstuffs: https://www.kraftwhatscooking.ca/article...-000000448
Exercise regimen stuff: https://www.hockeyshot.ca/training-tips/...e-regimens
Strength training stuff: https://www.stack.com/a/hockey-strength-training

This seems sus, roastpuff is probably impostor. Why else would he call him out so directly?

im voting for roastpuff, he self reported a murder

LordBirdman · 09-18-2020, 10:30 AM

@Demolish roastpuff is right and this is going to be marked invalid media, but you aren't the first to do this (I've even seen some veteran users do this) and won't be the last. Not the end of the world and now you know.

Bongo · 09-18-2020, 11:24 AM

Damn 3 lunches

Jumbobone19 · 09-18-2020, 11:27 AM

09-18-2020, 11:24 AMBongo Wrote: Damn 3 lunches

Demolish · 09-18-2020, 04:31 PM

09-18-2020, 11:24 AMBongo Wrote: Damn 3 lunches

its not 3 lunches but 3 options.

Demolish · 09-18-2020, 04:32 PM

09-18-2020, 11:27 AMJumbobone19 Wrote:
09-18-2020, 11:24 AMBongo Wrote: Damn 3 lunches

was right after the 1st one! f'cking guys!

Demolish · 09-18-2020, 04:32 PM

09-18-2020, 11:27 AMJumbobone19 Wrote:
09-18-2020, 11:24 AMBongo Wrote: Damn 3 lunches

was right after the 1st one! f'cking guys!

Demolish · 09-18-2020, 04:36 PM

09-18-2020, 03:10 AMroastpuff Wrote: Copy and pasting stuff is frowned upon, you know...

First section of foodstuffs: https://www.kraftwhatscooking.ca/article...-000000448
Exercise regimen stuff: https://www.hockeyshot.ca/training-tips/...e-regimens
Strength training stuff: https://www.stack.com/a/hockey-strength-training

Well yeah some of it is,yes, last I checked im not a dietitian nor am I a workout guru! But fine I get it.

*roastpuff* · 09-18-2020, 04:47 PM

09-18-2020, 04:36 PMDemolish Wrote:
09-18-2020, 03:10 AMroastpuff Wrote: Copy and pasting stuff is frowned upon, you know...

First section of foodstuffs: https://www.kraftwhatscooking.ca/article...-000000448
Exercise regimen stuff: https://www.hockeyshot.ca/training-tips/...e-regimens
Strength training stuff: https://www.stack.com/a/hockey-strength-training

Well yeah some of it is,yes, last I checked im not a dietitian nor am I a workout guru! But fine I get it.

If you rewrote it instead of copy-and-pasting word-for-word, it would be a good article Smile

***honkerrs*** · 09-18-2020, 06:03 PM

i will swap to this routine. thanks!!!!!!!!!!!!!

Demolish · 09-18-2020, 11:16 PM

Don't mention it brother, goalie fraternity

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