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 1. Training/Playing • Fatigue 2. Cellular Breakdown 5. New Level of • Loss of muscle mass Performance • Decrease in performance 3. Proper Nutrition 4. Repair and Recovery
#1 Nutrition Matters Nutrition Nutrition Information 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 2-3L water/day + workout nutrition program supplements Protein with EVERY meal. 4 meals/day 1.8 to 2.2g/kg/day Protein 2. Build with Protein as basis ( 20- 40 consumption grams/meal) 6 Servings of Vegetables, 2 servings of 1 cup = 1 serving 3. Nourish Fruit EVERY Day vegetables/fruit 4. Fuel 35% dietary intake from carbohydrates. Complex Carbohydrates Post Replenish muscle glycogen, aid in Workout (30-60 grams) and muscle growth and recovery/strength in morning (20-40 grams) 4 Healthy Fat Sources/Day - 6 to 9 grams fish oil/day 5. Grow *learn what they are - 30% dietary intake from Fat Workout Supplements - Biosteel HPSD , BCAA, 6. Recover creatine, Biosteel Recovery Choose Nutrient Dense Foods 4 primary meals/feedings 7. Super- per day compensate
#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
Spinach and Avocado Omellette Item Quantity Calories Protein g Carbohydrate g Fat g Omega 3 Eggs 3 210 18 15 3 Egg Whites 0.25 cup 90 21 0 0 Avocado 0.25 medium 40 1 2 4 Chopped Baby Spinach 1 cup 7 1 1 0 Chopped Porabellow Mushrooms 0.25 cup 26 3 5 0 Chopped Bell Pepper 0.25 cup 10 0 2 0 Chopped Red Onion 0.25 cup 22 0 5 0 Sliced Tomato 2 slices 17 0 1 0 1 Slice Havarti Cheese 1 slice 60 3 0 3 Olive Oil 1 tbsp 119 0 0 14 Cinammon dash 0 0 0 0 Garlic dash 0 0 0 0 Basil dash 0 0 0 0 TOTAL 601 47 31 24 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
Super Spinach and Chicken Salad Item Quantity Calories Protein g Carbohydrate g Fat g 1 Sliced Chicken Breast (pre- cooked) 1 - 4oz 164 26 0 1 Baby Spinach Raw 2 cups 14 2 2 0 Cooked Quinoa 0.5 cup 111 4 20 2 Sliced Apple 0.5 36 0 10 0 Chopped Celery 1 stalk 9 0 1 0 Cherry Tomatoes 10 40 2 7 0 Sliced Strawberries 0.25 cup 13 0 3 0 Blueberries 0.25 cup 21 0 5 0 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 0 3 6 Havarti Cheese Pieces 1 slice 60 3 0 3 TOTAL 806 44 62 38 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.
Chocolate Peanut Butter SUPER Shake Item Quantity Calories Protein g Carbohydrate g Fat g Unsweetened Vanilla Almond Milk 0.75 cup 20 2 2 0 Biosteel Chocolate Whey Isolate Protein 1 scoop 97 23 0 0 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 0 Ice 2 cubes 0 0 0 0 TOTAL 556 47 41 29 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.
Salmon and Sweet Potato Mash with Steamed Vegetables Item Quantity Calories Protein g Carbohydrate g Fat g Fresh Atlantic Salmon 1 medium 241 34 0 11 Boiled Sweet Potato 1 medium 248 4 58 0 Boiled Apple 0.5 raw 36 0 10 0 Pecan Halves 10 100 1 2 10 Asparagus (steamed) 12 spears 48 5 9 0 Cherry Tomatoes (Fresh) 10 40 2 7 0 Carrot Sticks (Steamed) 1/2 cup 26 0 6 0 Cinammon 1 teaspoon 0 0 0 0 Brown Sugar 1 teaspoon 20 0 5 0 Ogranic Maple Syrup 1 teaspoon 50 13 0 0 TOTAL 809 59 97 21 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.
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