5 steps to hockey nutrition success

5 Daily Success Strategies

At Institute 3e we believe there are 5 steps to everyday success; these steps will ensure your dietary, sleep, and fluid demands are met.

  1. Early to rise, early to bed.
    • Sleep is huge for a young developing athlete, it ensures you'll be getting the optimal recovery needed from your daily activities. When you doze off the body increases the production of natural occurring hormones that will speed up recovery. Also, when you're sleeping enough you're less likely to get sick from a run down immune system. A couple steps for better sleep...
    1. Turn off technology 30 minutes before sleep, read, take magnesium (ask us about this supp), avoid eating/drinking right before bed, create a dark sleeping environment, breathe deep and relax your thoughts as you lay.
  2. Water intake.
    • An athlete should aim to consume half of their body weight in fluid ounces of water each day. If you weigh 150 lbs, your water goal would be 75 ounces (8 ounces in a cup), so roughly 9 cups of water throughout the day. Adequate water intake will provide better performance and energy.
      1. Drink a cup of water right after waking up, carry a water bottle throughout the day, and have a goal for consumption with an amount of time. For example, every hour and half that passes consume another cup.
  3. Protein intake.
    • Protein the building block of muscle and key to proper recovery. Every meal should contain a whole protein: chicken, turkey, beef, fish, etc are all examples of good sources. The whole protein will contain ample amino acids and will continue your rate of protein synthesis (muscle growth/recovery) through the day. 
    1. It's incredibly important to eat a whole protein source for breakfast, ditch the sugary cereal. The protein will create a sustained energy along with protein synthesis like stated above. If you consume protein at every meal, your daily protein needs will more than likely be met, plus you'll be ensured you're eating to grow 24/7.
  4. Carbohydrate intake.
    • All carbs are not created equal, every carb will create a different response in the body, some favorable, some unwarranted. Aim for slow digesting carbs with low sugar: oatmeal, rice, and potatoes are good examples. Limit your sugar intake, sugar will create a spike in insulin which will result in an energy crash leaving you feeling lethargic. Aim to eat a surplus of vegetables, these will create better energy levels, below is table of great "all you can eat examples". 
  5. Smart fats.
    • Fat intake should include smart fats, these will help regulate hormones and improve energy/health. Every meal should contain some type of healthy fat these include: borage oil, palm oil, coconut oil, fish oil, and olive oil.

If you can perform these 5 steps everyday you're taking the guess work out of your success. The body will be constantly meeting its dietary, sleep and fluid needs and your recovery/growth will never be slowed. Every time you miss out on these steps that's potential growth lost; a solid diet, sleep, and fluid intake is a foolproof way to success.