Ask a hockey player what his or her nutrition goals are during the season and you’ll likely hear answers that focus on performance and injury prevention or recovery.
Summer nutrition is different, though. Instead of fueling with a primary focus on performance, players tend to think more about tissue recovery, body composition changes such as gaining lean functional
muscle or reducing body fat, overall health and preparation for training camp. Some also might use the offseason to experiment with new foods, brands of supplements, emerging diet trends or nutrient timing.
Access to different foods also varies between the offseason and in season. For example, high school students who are away at boarding school probably aren’t offered wild caught salmon. College players eating from the dining hall might not have all of their preferred choices or brands.
I spoke to an Ivy League player recently who tries to buy her own yogurt and peanut butter to keep in her room because she knows it is better than what is offered in the dining hall. And I spent time with the players who have recently arrived to the AHL’s Providence Bruins following the completion of their college or junior seasons. For the most part, they are living in hotels and eating out at restaurants, which gets old quickly. They look forward to being able to cook for themselves during the summer, when most of them will go back home … but first, the playoffs!
Changes in body composition are among the most common goals I hear during the summer. Even players at the highest level seek to tweak their muscle mass or body-fat percentage. Here are a few helpful tips to guide you toward your goals this summer.
Changes in body composition are among the most common goals I hear during the summer. Even players at the highest level seek to tweak their muscle mass or body-fat percentage.
To reduce body fat:
1. Focus on protein and produce at every meal. Eat clean, real foods you recognize and fill your plate with lots of colors (mostly vegetables and some fruit).
2. Work to support and build your muscle mass. It takes about 2 calories/day to maintain 1 pound of body fat, whereas it takes about 50 calories to maintain 1 pound of muscle.
The more muscle you have in your body composition, the higher your basal metabolic rate, the quicker your body fat will come down.
3. Eat only until satisfied, not until you are full or your plate is clean.
To gain lean functional muscle:
1. Focus on protein and produce at every meal and snack. Eat clean, real foods you recognize and vary the colors on your plate.
2. Lift. You need to tax your muscles for them to grow. Recover with protein within 30 minutes post workout.
3. Eat more than you have been. Adding about 500 calories/day should result in about 1 pound gained per week.
