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Nose to the Grindstone (2x First Media)
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DemolishRegistered Member 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-Lunch
2-Lunch
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:
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:
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
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) ![[Image: bVSLWwI.gif]](https://i.imgur.com/bVSLWwI.gif) ![[Image: zdXC6eb.png]](https://i.imgur.com/zdXC6eb.png) ![[Image: r6dZEGN.png]](https://i.imgur.com/r6dZEGN.png) ![[Image: 8b7dmkE.png]](https://i.imgur.com/8b7dmkE.png)
roastpuffRegistered Posting Freak
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 ![[Image: image.png]](https://i.ibb.co/vxLBm0M/image.png) ![[Image: v2ZHYxx.png]](https://i.imgur.com/v2ZHYxx.png)
spookedRegistered Posting Freak 09-18-2020, 03:10 AMroastpuff Wrote: Copy and pasting stuff is frowned upon, you know... This seems sus, roastpuff is probably impostor. Why else would he call him out so directly?
golden_apricotIIHF Federation Head Trade Me 09-18-2020, 09:51 AMspooked Wrote:09-18-2020, 03:10 AMroastpuff Wrote: Copy and pasting stuff is frowned upon, you know... im voting for roastpuff, he self reported a murder
LordBirdmanRegistered Used to be cool
@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.
JumboRegistered Lord of Lighting the Lamp
DemolishRegistered Member
DemolishRegistered Member
DemolishRegistered Member
DemolishRegistered Member 09-18-2020, 03:10 AMroastpuff Wrote: Copy and pasting stuff is frowned upon, you know... 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.
roastpuffRegistered Posting Freak 09-18-2020, 04:36 PMDemolish Wrote:09-18-2020, 03:10 AMroastpuff Wrote: Copy and pasting stuff is frowned upon, you know... If you rewrote it instead of copy-and-pasting word-for-word, it would be a good article 
honkerrsIIHF Federation Head IIHF GM |
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