Nutrition Concepts for Hockey Players #1 - Nutrition Matters - - PowerPoint PPT Presentation

OS2016 Athlete Education on Nutrition

Nutrition Concepts for Hockey Players

#1 - Nutrition Matters

• Nutrition maximizes training results.

– Body mass – Body composition – Recovery – Strength increases – Power – Speed – Endurance Qualities

#1 – Nutrition Matters

#1 – Nutrition Matters

• Fatigue
• Loss of muscle mass
• Decrease in performance
• 4. Repair and Recovery
• 2. Cellular Breakdown
• 1. Training/Playing
• 5. New Level of

Performance

• 3. Proper Nutrition

#1 Nutrition Matters

Nutrition Information

Nutrition Behaviors

#2 - The Depth Training Nutrition Strategy

Special Strategies Macronutrient Ratios Control Energy Intake

DEPTH ATHLETE: Principles of Good Nutrition

THE STRATEGY 7 Key Steps to Success

Strategy Concept Specifics

• 1. Prime

Hydration as the foundation of the nutrition program 2-3L water/day + workout supplements

• 2. Build

Protein with EVERY meal. 4 meals/day with Protein as basis (20-40 grams/meal) 1.8 to 2.2g/kg/day Protein consumption

• 3. Nourish

6 Servings of Vegetables, 2 servings of Fruit EVERY Day 1 cup = 1 serving vegetables/fruit

• 4. Fuel

35% dietary intake from carbohydrates. Replenish muscle glycogen, aid in muscle growth and recovery/strength Complex Carbohydrates Post Workout (30-60 grams) and in morning (20-40 grams)

• 5. Grow

4 Healthy Fat Sources/Day *learn what they are

• 6 to 9 grams fish oil/day
• 30% dietary intake from

Fat

• 6. Recover

Workout Supplements

• Biosteel HPSD , BCAA,

creatine, Biosteel Recovery

• 7. Super-

compensate

Choose Nutrient Dense Foods 4 primary meals/feedings per day

#3 – Identifying the Hierarchy of Needs

• 1. Are they drinking enough water?
• 2. Are they eating breakfast?
• 3. Are they eating 3 balanced meals per day?
• 4. Are they having 1-2 healthy snacks?
• 5. Are they having a post-workout shake?
• 6. Are they getting enough sleep?
• 7. Are they drinking too much alcohol?
• 8. Are they eating too much sugar?
• 9. Are they getting the right macronutrients?

Nutrition & Young Athletes

• Recommended Energy Intake

– Basic nutrition is important for growth, achieving good health and scholastic achievement, and providing energy. Sports nutrition enhances athletic performance by decreasing fatigue and the risk of disease and injury; it also enables athletes to optimize training and recover faster. Balancing energy intake with energy expenditure is crucial to prevent an energy deficit or excess. Energy deficits can cause short stature, delayed puberty, menstrual dysfunction, loss of muscle mass and increased susceptibility for fatigue, injury or illness. Energy excess can result in overweight and obesity

Recommended energy requirements, Kcal/day Age, years Male Female 4–6 1800 1800 7–10 2000 2000 11–14 2500 2200 15–18 3000 2200

Nutrition & Young Athletes

• Recommended Energy Intake (2500-3000kcal)

– Breakfast, Lunch and Dinner (500-600 kcal/meal = 1500 – 1800 kcal)

• 750kcal each meal
• 30g PRO = 120kcal
• 45g CHO = 180kcal
• 35g Fat = 315

– Snacks x 2-3 (300 kcal per meal = 600-900kcal) – Daily Intake = 2100 – 2700 kcal

Nutrition & Young Athletes

#4 – 1 Habit Method

#5 – Nutrition Education Program

• Can you do this? Ok, great! That’s easy – now

let’s try this.

#6 – Developing the 7 Habits

• 1. Fluids
• 2. Breakfast
• 3. 3 Meals
• 4. Sleep Quality and Duration
• 5. Healthy Snacks
• 6. Post-Workout Protein Consumption
• 7. Post-Workout Meals
• 8. Macronutrients (Food choices)
• 9. Supplements
• 10. Maximizing Muscle Growth

#7 - Fluids

• 1. Can you drink 3L of Water per day?
• 1. Can you drink 500mL when you first wake up?

(500mL)

• 2. Can you drink 500mL mid-morning? (1000mL)
• 3. Can you drink 500mL 30 minutes before your 3

primary meals? (25000mL)

• 4. Can you drink 500mL before bed? (3000mL)

“but I don’t like water…”

• Add some fruit

for taste

• Add Biosteel PINK

to 2 servings/day in addition to workout nutrition.

• Do you like

muscle? Then you should like water.

#8 - Breakfast

• 1. Can you eat SOMETHING for BREAKFAST?
• 1. Can you include a protein source with breakfast?
• 2. Can you bulk up your breakfast?

1. Bagel with peanut butter

1. Bagel with peanut butter and scrambled eggs (3) 1. Whole grain bagel, peanut butter, banana, 3 scrambled eggs with ½ cup egg whites, chopped spinach, cheese and additional veggies (mushrooms, onion, pepper, tomato) with sliced avocado

#8 - Athlete Breakfasts

• Traditional breakfast – omelets, grains, fruit,

yogurt/berries

• Meat and Nut breakfast
• Breakfast sandwich
• Super Shakes
• Muscle Fuel
• Power Oatmeal

Item Quantity Calories Protein g Carbohydrate g Fat g

Omega 3 Eggs 3 210 18 15 3 Egg Whites 0.25 cup 90 21 Avocado 0.25 medium 40 1 2 4 Chopped Baby Spinach 1 cup 7 1 1 Chopped Porabellow Mushrooms 0.25 cup 26 3 5 Chopped Bell Pepper 0.25 cup 10 2 Chopped Red Onion 0.25 cup 22 5 Sliced Tomato 2 slices 17 1 1 Slice Havarti Cheese 1 slice 60 3 3 Olive Oil 1 tbsp 119 14 Cinammon dash Garlic dash Basil dash

TOTAL 601 47 31 24

Spinach and Avocado Omellette

Instructions

• 1. Pre-heat skillet on medium heat. Add 1 tbsp Extra Virgin Olive Oil. 2. Add chopped

mushrooms, bell pepper, onion to the skillet and cook for 2-3 minutes over medium heat. 3. Add baby spinach and avocado and let cook for 1-2 minutes over medium heat. 4. Add pre- scrambled eggs with spices added. 4. Allow Egg to cook until ready to flip. 5. Flip Omellette, add the sliced havarti cheese and sliced tomato. Then fold omellete over and ready to serve.

#9 – 3 Balanced Meals

• 1. Can you eat a balanced Meal 3 times per day? Can you

eat 2 MORE balanced meals each day?

1. Can you include 30grams of protein in these two meals or build your meals from a protein source? 2. Can you add 2 servings of vegetables at each of these meals? 3. Can you add a healthy fat source to each of these meals? 4. Can you add a healthy carbohydrate source to each of these meals?

#9 - Balanced Meals

• Chicken and Pasta

– Extra chicken breast – Palm sized serving of pasta – Add a side salad (spinach, chopped veggies, mixed nuts, avocado and olive oil based dressing)

• Peanut Butter and Jam Sandwich

– Choose whole grain bread – Add a glass of milk – Add some pre-chopped veggies (carrots, cucumber, celery, cherry tomatoes) with roasted red pepper hummus) – Add an apple – Add a handful of mixed nuts – Add some beef jerky or turkey pepperrettes – Add some sliced cheese and deli-meats

#9 - Balanced Meals

Item Quantity Calories Protein g Carbohydrate g Fat g

1 Sliced Chicken Breast (pre- cooked) 1 - 4oz 164 26 1 Baby Spinach Raw 2 cups 14 2 2 Cooked Quinoa 0.5 cup 111 4 20 2 Sliced Apple 0.5 36 10 Chopped Celery 1 stalk 9 1 Cherry Tomatoes 10 40 2 7 Sliced Strawberries 0.25 cup 13 3 Blueberries 0.25 cup 21 5 Pecans Halves 10 100 1 2 10 Cashews 10 87 3 5 7 Almonds 10 21 2 2 5 Avocado 0.25 medium 40 1 2 4 Olive Oil Based Dressing 3 tbsp 90 3 6 Havarti Cheese Pieces 1 slice 60 3 3

TOTAL 806 44 62 38

Super Spinach and Chicken Salad

Instructions

• 1. Pre-cook chicken breast (add spices as desired). 2. Fill bowl with 2 cups raw baby spinach. 3.

Add Sliced Chicken, cooked quinoa, berries, tomatoes, apple, chopped vegetables and nuts, cheese, avocado. 4. Add olive oil based dressing. 5. Ready to eat.

Item Quantity Calories Protein g Carbohydrate g Fat g

Unsweetened Vanilla Almond Milk 0.75 cup 20 2 2 Biosteel Chocolate Whey Isolate Protein 1 scoop 97 23 2% Cottage Cheese 2 tbsp 73 10 2 4 Avocado 0.25 medium 40 1 2 4 Organic Peanut Butter 2 tbsp 200 8 6 16 Raw Almonds 10 21 2 2 5 Banana 1 medium 105 1 27 Ice 2 cubes

TOTAL 556 47 41 29

Chocolate Peanut Butter SUPER Shake

Instructions

• 1. Add almond milk to blender first, then additional ingredients in following order: whey

isolate, cottage cheese, avocado, peanut butter, almonds, banana, ice cubes. 2. Blend together and ready.

Item Quantity Calories Protein g Carbohydrate g Fat g

Fresh Atlantic Salmon 1 medium 241 34 11 Boiled Sweet Potato 1 medium 248 4 58 Boiled Apple 0.5 raw 36 10 Pecan Halves 10 100 1 2 10 Asparagus (steamed) 12 spears 48 5 9 Cherry Tomatoes (Fresh) 10 40 2 7 Carrot Sticks (Steamed) 1/2 cup 26 6 Cinammon 1 teaspoon Brown Sugar 1 teaspoon 20 5 Ogranic Maple Syrup 1 teaspoon 50 13

TOTAL 809 59 97 21

Salmon and Sweet Potato Mash with Steamed Vegetables

Instructions

• 1. Cook Salmon either on grill or using oven at 350 degrees. 2. For Sweet Potato Mash - boil

sweet potato and apple together until soft. Then mix together using hand whip. Add in the cinammon, brown sugar and syrup as you blend. Make sure it is smooth with no chunks in the

• mix. Then add the pecan halves. Add more cinammon as needed for taste. 3. Steam asparagus

and carrots together. 4. Serve salmon with sweet potatos, asparagus/carrots and tomatoes.

#10 – Sleep Quality and Snacks

• Sleep Quality

– 8-10 hours – 20 minute nap post-meal workout – Electronics – Zinc/magnesium supplement – Water

• Healthy Snacks (x2)

– 20-30g Protein – Whole food choices – Healthy, low sugar protein bars – Whey isolate protein with healthy fats (mixed nuts, PB, high fat milk = help with digestion)

#11 – Post-Workout

• 1. 25-40g Whey Isolate Protein
• 1. 150lbs or less = 25g
• 2. 151 - 170lbs = 30g
• 3. 171-199lbs = 35g
• 2. Post-Workout CHO replenish
• 1. 1Blue (BF >12% = 10-20g CHO)
• 2. Red (BF <12% = 20-80g CHO)
• 3. Mass building (2:1 Ratio CHO:PRO)

#11 – Post-Workout

• 3. L-leucine = 10g
• 4. Creatine Monohydrate = 5g
• 5. L-Glutamine = 5g

Additional Supplements

• Omega 3 Fish Oils (3-9g/day)
• Multi-vitamin
• BCAA supplement (maintain anabolism)
• Creatine Monohydrate Loading Phase
• 180lbs or more = 5g x 5 servings per day (25g/day) x 5

days, then 5-10 grams per day (10 workout days, 5 non- workout days)

• 170lbs or less = 5g x 4 servings per day (20g/day) x 5 days

then 5g per day around workouts

• Magnesium supplement for muscle recovery?
• Vitamin C for nervous system recovery?
• Pre-designed recovery suppment? (musclefarm)
• Probiotic for digestion?

#12 – Post-Workout Meals

• 1. Shake within 30 minutes post-workout.

– 25-40g PRO (*20-80g CHO)

• 2. Meal 1 within 60 minutes post-workout.

– 25-40g PRO (*20-60g CHO)

• 3. Meal 2 within 3 hours post-workout (2 hrs

afer meal #1)

– 25-40g PRO (*20-40g CHO)

• 4. Meal 3 within 6 hours post-workout.

– 20-30g PRO (*add healthy fats, minimal CHO)

MACRONUTRIENTS

Protein, Carbohydrate and Fat

Macronutrients - Protein

• Proteins build and repair muscle, hair, nails and skin. For mild

exercise and exercise of short duration, proteins do not act as a primary source of energy. However, as exercise duration increases, proteins help to maintain blood glucose through liver gluconeogenesis.

• 1 g PRO = 4 cal
• Protein should comprise approximately 10% to 30% of total

energy intake for four- to 18-year-olds.Good sources of protein include lean meat and poultry, fish, eggs, dairy products, beans and nuts, including peanuts.

High Performance Protein Food Recommendations

 Whole Eggs (omega 3)  Egg Whites  Chicken (skinless, breast, thighs, legs, whole)  Steak  Lamb  Salmon  Lean Beef (ground, roasts)  Turkey (ground, sausage, breast)  Fish (sole, tilapia, tuna, sea bass, cod)  Wild Meats (buffalo, elk, venison, emu, ostrch, bison)  Shrimp, scallops  Quinoa  Legumes (chick peas, black beans, kidney beans, navy beans)  Nuts – almonds, cashews, hazel nuts, brazil nuts, walnuts  Seeds – pine, chia  Almond and Nut Butters  Plan Greek Yogurt  Cottage Cheese  Almond Milk  Spinach  Biosteel Whey Isolate Protein Supplement  Biosteel Advanced Recovery Protein Supplement  Branch Chain Amino Acids (BCAA) Supplement

PROTEINS

• As athletes with higher protein demands, you need to be

‘THINKING’:

– Where is the protein source in my meal? – Does my meal have an adequate protein source? – How can I ensure my meal includes enough protein?

RESPONSIBILITY

Proteins – How Much should I eat?

• Males – 2 palm sizes at each of Breakfast,

Lunch and Dinner; 1 palm size at snacks (x2- 3/day); Post-workout Recovery Shake

• Females – 1 palm size at each of Breakfast,

Lunch and Dinner; ½ palm at snacks (x2- 3/day); Post-workout Recovery Shake

Macronutrients - Carbohydrates

• Carbohydrates are the most important fuel source for athletes because

they provide the glucose used for energy.

• 1 g CHO = 4 cal
• Glucose is stored as glycogen in muscles and liver. Muscle glycogen is the

most readily available energy source for working muscle and can be released more quickly than other energy sources.

• Carbohydrates should comprise 45% to 65% of total caloric intake for four-

to 18-year-olds.Good sources of carbohydrates include whole grains, vegetables, fruits, milk and yogurt.

• 1350 cal to 1950 calories per day from Carbohydrates
• 338 to 488 grams of CHO per day

Oxygen Debt = INCREASES DEMAND

High Performance Vegetable Sources

 Spinach  Kale  Greens  Broccoli  Zucchini  Celery  Cauliflower  Egg Plant  Asparagus  Carrots  Mushrooms  Beets  Radish  Tomatoes  Red, Yellow, Orange Peppers  Green Beans  Cucumber  Green Pepper  Onions  Green Onions

High Performance Fruit Sources

 Strawberries  Raspberries  Blueberries  Blackberries  Acai berries  Grapefruit  Oranges  Mango  Watermelon  Tangerines  Bananas  Pineapple  Peach  Melon  Cantelop  Avocado  Apricots  Grapes  Pear  Apples  Cherries

High Performance Carbohydrate Sources

Complex Carbohydrates V&F Simple Sugar Carbohydrates

 Quinoa  Sweet Potato  Whole Grain Rice  Red Potatoes  White Potatoes  Legumes Whole Grain Pasta  Whole Grain Bread  Whole Grain Wraps  Fibre 1 Cereal  Bran Muffins See Table 2 and Table 3 above Recommend: Biosteel Advanced Recovery Formula Avoid: Fruit Juice Soda Candy Chocolate Sweets Pastries Ice Cream High Sugar Sauces (ketchup, BBQ sauce, etc)

Carbohydrates – How Much should I eat?

• Males – 1-2 palm cup sizes at each of Breakfast,

Lunch and Dinner; 1 palm cup size at snacks (x2- 3/day); Post-workout Recovery Shake

• Females – 1 palm cup size at each of Breakfast,

Lunch and Dinner; ½ palm at snacks (x2-3/day); Post-workout Recovery Shake

• Complex Carbohydrates breakfast, post-workout,

higher on high volume training days (ie. Workout, skate, sports activity)

Carbohydrates – How Much should I eat?

• NOTE – Consider Veggies FREE! You need to

eat vegetables with EVERY Meal and are looking to get 6-8 servings EVERY Day.

• What is a Serving Size?

FATS

• Provides an energy source
• Manufactures and balances Hormones
• Forms our brains and nervous systems
• Helps to transport Fat Soluble Vitamins
• Provides essential fatty acids the body cannot make

(Linoleic acid and linolenic acid)

Macronutrients - Fat

• Fat is necessary to absorb fat-soluble vitamins (A, D, E, K), to

provide essential fatty acids, protect vital organs and provide insulation.

• 1 g FAT = 9 cal
• Fat also provides the feeling of satiety. It is a calorie-dense source of

energy (one gram provides nine kilocalories) but is more difficult to

• use. Fats should comprise 25% to 35% of total energy intake for

four- to 18-year-olds.

• Saturated fats should comprise no more than 10% of total energy
• intake. Good sources of fat include lean meat and poultry, fish,

nuts, seeds, dairy products, and olive and canola oils.

• Fat from chips, candy, fried foods and baked goods should be

minimized.

High Performance Healthy Fat Sources

 Omega-3 Fish Oils  Avocado  Flax Seed/Oil  Olive Oil  Olive Oil based salad dressings  Coconut Oil  Coconut Flakes  Coconut Milk  Pine Nuts  Chia Seeds  Nuts – almonds, cashews, hazel nuts, brazil nuts, walnuts  Nut Butters (almond,

• rganic peanut butter)

 Almond Milk  Healthy Cheese (not processed)  Goat Cheese  Cottage Cheese  Atlantic Salmon  Pork  Lamb  Omega 3 Eggs  Lean Ground Beef  Steak  Wild Game Meats

Fats – How Much should I eat?

• Males– 4 x 2 Thumb size servings EVERY DAY!

Breakfast, Lunch, Dinner and Evening Snack.

• Females– 4 x 1 Thumb size servings EVERY

DAY! Breakfast, Lunch, Dinner and Evening Snack.

• Equal combination of Saturated Fat, Mono-

unsaturated Fat, Poly-unsaturated Fats

The SUPERFOODS Protein Foods Lean Red Meat, Salmon, Omega-3 eggs, Low Fat Plain Yogurt, Chicken, Supplemental Protein Carbohydrate Foods Spinach, Tomatoes, Broccoli, Cauliflower, Cabbage, strawberries, blueberries, raspberries, oranges, kidney beans, navy beans, chick peas, quinoa, whole oats Fat Foods Mixed nuts (a variety of different types including almonds, pecans, walnuts, cashews, brazil nuts, etc, avocados, olive

• ils, fish oils, flax seeds, natural peanut butter, almond

butter

#13 - Macronutrients

• Protein = 25% Caloric Intake/day
• CHO = 40% Caloric Intake/day
• FAT = 35% Caloric Intake/day

– 150lbs (2400kcal/day)

• PRO = 150g/day = 600kcal = 25% caloric intake
• CHO = 960kcal = 240g/CHO/day = 40% caloric intake
• FAT = 840kcal/day = 93g/day

More calories? Add more fat. Then add more protein.

#13 – Maximizing Muscle Growth & Athletic Performance

• The 7 habits are designed to maximize muscle

growth with proper training, sleep and recovery

• Accountability
• Talk about Nutrition
• Education, Seminars
• Healthy recipes (tools)
• Sample Meal Plans
• Talk about Nutrition
• Accountability
• Hierarchy of Needs

Sample Athlete Meal Plan A

Meal Time High Performance Nutrition Program

Breakfast

7 am  High Performance Oatmeal  1 Glass Water with Lemon  3g Omega 3 Fish Oil (Genuine Health)

Morning Workout (Pre-during)

9 am  Biosteel HPSD x 1 scoop , Creatine Monohydrate x 1 scoop (5 grams), Branch Chain Amino Acids (BCAA) x 1 scoops (5 grams) in 500-700mL Water

Morning Workout Post

10:30 am  Biosteel Advanced Recovery Formula (ARF) x 1-2 scoops in 700- 1000mL water

Lunch

11 am – 12 pm  Turkey Balls and Quinoa Salad  1 Glass Water with Lemon

Afternoon Snack

3 pm – 4 pm  1 scoop Biosteel Whey Isolate Protein  1 scoop Greens+ (Genuine Health)  3g Omega 3 Fish Oil (Genuine Health)

Dinner

6 pm  Coconut Chicken Strips with Steamed Vegetables  1 glass Water with Lemon

Snack

8 pm  Muscle Fuel Fibre 1 High Performance Cereal

Sample Athlete Meal Plan B

Meal Time High Performance Nutrition Program

Breakfast

7 am  Spinach & Avocado Omelette  1 Grape Fruit (medium)  1 Glass Water with Lemon  3g x Omega 3 Fish Oil (Genuine Health)

Morning Workout (Pre-during)

9 am  Biosteel HPSD x 1 scoop , Creatine Monohydrate x 1 scoop (5 grams), Branch Chain Amino Acids (BCAA) x 1 scoops (5 grams) in 500-700mL Water

Morning Workout Post

10:30 am  Biosteel Advanced Recovery Formula (ARF) x 1-2 scoops in 700- 1000mL water

Lunch

11 am – 12 pm  Super Spinach & Chicken Salad  1 Glass Water with Lemon

Afternoon Snack

3 pm – 4 pm  1 scoop Biosteel Whey Isolate Protein  1 scoop Greens+ (Genuine Health)  3g Omega 3 Fish Oil (Genuine Health)

Dinner

6 pm  Salmon and Sweet Potato Mash with Steamed Vegetables  1 glass Water with Lemon

Snack

8 pm  Chocolate Peanut Butter Shake

Meal Menu Item Quantity Protein Carbohydrates Fat Calories Breakfast Multi-vitamin 1 Water 500mL Lemon Slice 1 Breakfast Wrap 1 26 16 11 208 Banana 1 2 34 134

Meal Totals 28 50 11 342

Snack Grapes 1.5 Cups 1 24 92 Cheese Slices 4 x 0.5" 5 7 90 Black forest ham slices 4 17 2 3 100 Water 500mL Creatine/BCAA 1 scoop Greens+ 1 scoop 2 9 2 66 Biosteel HPSD 1 scoop

Meal Totals 25 35 12 348

Lunch Tuna Sandwich 1 16 27 4 255 Apple 1 19 72 Almond Butter 2 Tbsp 6 6 16 200 Water 500mL

Meal Totals 22 52 20 527

Snack Beef Jerkey 5 pieces 9 1 5 60 Blue Berries 0.5 Cup 1 11 41 Brazil Nuts 10 7 6 32 78 Orange Sliced 1 2 22 86 Water 500mL

Meal Totals 19 40 37 265

Additional Nutrition Resources

• Depth Athlete Nutrition Manual
• Clean Eating Magazine
• Precision Nutrition Gourmet Nutrition

Cookbook

• Precision Nutrition Website

Tournament Daily Cooler

• What to Pack?????

– 2-3 lean cold meat OR Peanut Butter sandwiches/wraps – Chopped Vegetables (Broccoli, Cauliflower, Carrots, Celery) – 1 bag of Mixed Nuts (Almonds, Cashews, Pecans, Brazilian Nuts, Dark Chocolate) and Sliced Cheddar Cheese. – ½ bag of granola – 1 medium Tupperware of mixed berries (blueberries, strawberries, raspberry, black berries) – 2 Cartons of Greek Yogurt – 4-5 bottles of Water – Pre-cooked chop chicken breast/ lean pepperrettes – Fresh Fruit (Bananas, apples, oranges)

Take Home Message

• 1. Nutrition Matters
• 2. Start with Hydration
• 3. Build Better Meals (Protein, Carbohydrates

and Fat)

• 4. Nutrient Density
• 5. Practice better Habits

Thank You.