Chevy Chase Hockey

Athlete Development

Table of Contents

OVERVIEW 3-4

PHYSICAL DEVELOPMENT 6-22

TRAINING STAGES______________________8-11

TRAINING PROTOCOLS__________________12-17

NUTRITION 23-35

Overview

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Welcome to the Chevy Chase Hockey Club off-ice training manual. This

manual is a set of guidelines and resources that will help educate our

players on the importance of building the ‘complete athlete’. The

manual is split into 2 main sections of physical development and

nutrition. The manual will help coaches, players and parents understand

the importance of proper training and nutrition to ensure building

athleticism outweighs specializing in a sport at a young age.

From time to time, players ask the question, ‘Why do we train?’ The

initial perception is that we train to develop stronger, powerful, and

faster athletes. Although developing these ‘performance-based metrics’

is a positive byproduct of training, it is still not the most important

aspect of proper youth development. We train players at all different

ages, heights, weights and skill levels to:

Ensure proper fundamental movement and stability

Be safe and prevent injury

Build emotional control, confidence and elevate mental focus and

determination

Build teamwork and leadership skills

Live a healthy life and have fun!

The basis of youth development in hockey should be to have fun,

exercise, and acquire important life skills such as communication and a

strong work ethic. This proper path of youth development has been lost

in translation in some youth sports today. Unfortunately, the focus on

winning and results has overshadowed the value of athletes learning

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and growing from the process, (not the result). This illusion of ‘elite’

youth hockey players and early sport specialization can lead to ‘player

burnout’ and/or overuse injuries.

PHYSICAL DEVELOPMENT

Train Proper Movement and Coordination

Physical development adheres to the proper physiological development

in young boys and girls. Understand that every young athlete will

develop differently based upon genetics, time and environment. This

leaves us with the question, “How do we properly aid in the

development of our youth athletes?”

1. Repetition, repetition, repetition

If we want our players to develop proper skills and become an overall

skilled athlete, we must focus on repetition in practice and in dry land

training. This refers to replaying drills every practice and focusing on

form and basic exercises every dry-land session.

2. Recovery

Rest is vital for young athletes that are maturing physically and

mentally. 8-9 hours of sleep is considered perfect for young athletes.

Make sure athletes get into their stage of REM sleep every night.

Disturbances such as sleep apnea and other breathing problems can

disrupt REM stage and proper growth development.

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Nutrition is important in the recovery process of one’s body. Vegetables,

fruits, whole grains, and meats are at the top of the list. (The nutritional

guide will provide more information on this subject).

3. Readiness

Preparation is key to a young hockey player’s ‘strides’ they make on the

ice. Preparation includes proper warm-ups before skates, mental focus

and preparation (emotional control). Being prepared and ready will

promote self-confidence.

Hormonal Variation

As you can see in the chart below, the growth development model of

neural, general, and hormonal are different at every age. This chart does

not show variability from player by player, but we know that each kid

develops at a different rate.

From just a glance at this chart we can see that 12-16 years old is when

most players make a spike in their development stages. The key is to

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understand that all players are undergoing transitions but at different

times in their life. This is very important to understand when coaching

an athlete on and off the ice.

The Chevy Chase Club Hockey Program wants to ensure that the path of

our hockey players are based on building a complete athlete, which by

process, will build a better hockey player. A complete athlete is one that

plays multiple sports with the focus on building proper fundamental

movements (to live a healthy life) and to learn important life skills . A

complete athlete is one that comes to train their weaknesses off the ice,

not just focus on hockey specific drills.

Before you put this manual down and think that the best way of building

the elite hockey player is just hockey, look into Ohio State’s football

program. Urban Meyer (Head Coach) recruited 47 high school students.

Out of those students, 42 were multi-sport athletes. This is a coach with

3 National Championships! Just imagine if you had a hockey player with

the hand-eye coordination of a baseball player, the power of a football

lineman, the explosiveness of a running back or track athlete, the

endurance of a soccer player, the quick stick skills of a lacrosse player,

and the fluid movement and agility of a basketball or tennis player...that

is the complete hockey player!

Sensitivity to Training Periods During Development (taken from

USA Hockey’s ADM)

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From a conditioning perspective, adding load to someone that is

proficient in a movement increases the heart rate response to that

exercise. This is fairly intuitive. If you walk 50 yards, it’s not very taxing.

If you walk 50 yards holding 60 lb dumbbells, your heart rate goes up

much higher. In other words, while people view “weight lifting” strictly

in terms of improving muscle size (unlikely at 12) and muscle strength

(possible to an extent), the reality is that there is much more to it.

Resistance training at this age can be used as an effective tool to create a

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cardiovascular response. This is one reason why we pair lower and

upper body exercises; it necessitates blood flow/circulation to the

entire body.

(http://www.kevinneeld.com/youth-hockey-training-the-truth-about-

resistance-training/)

Training Stages

Teaching the athlete proper form and technique is vital for a player’s

growth. Understanding different movements, muscles, and how the

body works will help the athlete when training in higher levels of

hockey or other sports.

Every age group is at a different level of training as an athlete. I.e.,

Bantam Majors are at the ‘train to compete’ development stage of

athletes. At this stage athletes are physiologically responsive to stimuli

and training. Advanced training methods are introduced alongside with

light resistance training to maintain strength and build muscle. In order

for a proper Strength and Conditioning program to work, the stages of

training must be taken into account for the athletes:

1. Active Start. Ages 1-6- Fun and basic skills! Balance and

coordination activities in every day functional movement patterns

2. FUNdamentals. From ages 6 to 9 in boys and 6 to 8 in girls,

children should participate in a variety of well-structured

activities that develop fundamental movement skills and overall

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motor skills including agility, balance, and coordination. However,

activities and programs must maintain a focus on fun, and formal

competition should be only minimally introduced.

3. Learn to Train. From ages 8 to 11 in girls and 9 to 12 in boys, or

until the onset of the growth spurt, children are ready to begin

developing foundational sport skills. The emphasis should be on

acquiring a wide range of skills necessary for a number of

sporting activities. Although it is often tempting to overdevelop

“talent” at this age through excessive single-sport training and

competition (as well as early positioning in team sports), this can

have a negative effect on later stages of development if the child

pursues a late specialization sport. This early specialization

promotes one-sided physical, technical, and tactical development

and increases the likelihood of injury and burnout.

4. Train to Train. The ages that define this stage for boys and girls

are based on the onset and duration of the growth spurt, which is

generally from ages 11 to 15 for girls and 12 to 16 for boys. This is

the stage at which people are physiologically responsive to stimuli

and training; in other words, the time to start “building the

engine” and exploiting the sensitive periods of accelerated

adaptation to training (see chapter 6). Children should establish

an aerobic base, develop speed and strength toward the end of the

stage, and further consolidate their basic sport-specific skills and

tactics. These youths may play and do their best to win, but they

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still need to spend more time on skill training and physical

development and less on trying to win (process vs. outcome).

Concentrating on the process as opposed to the result of a

competition leads to better development. This approach is critical

to developing top performers and maintaining activity in the long

term, so parents should check with their national organizations to

ensure that their children’s programs have the correct training-to-

competition ratio.

5. Train to Compete. This stage is about optimizing the engine and

teaching participants how to compete. They can either choose to

specialize in one sport and pursue a competitive stream, or

continue participating at a recreational level and thereby enter

the Active for Life stage. In the competitive stream, high-volume

and high-intensity training begins to occur year-round.

6. Train to Win (Hockey For Life). Elite athletes with identified

talent enter this stage to pursue the most intense training suitable

for international winning performances. Athletes with disabilities

and able-bodied athletes alike require world-class training

methods, equipment, and facilities that meet their personal

demands and the demands of the sport.

These training stages are significant when building an off-ice training

program or strength and conditioning protocol for injuries in our youth

players. Please understand that some athletes may be ahead of the

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curve and will need more advanced training sessions to keep them at

their peak performance level.

Dynamic Warm-Up vs. Static StretchingStatic stretching is defined as holding a challenging position for a period

of time (usually 10-30 seconds). This type of stretching has great

benefits in overall flexibility and can be used in a variety of ways to aid

in mobility, injury prevention, and even building muscular balances in

an athlete’s body. But the once ‘almighty’ static stretch routine before

workouts and games has suddenly come to a halt because of research in

body mechanics. “According to The Journal of Strength and Conditioning

Research, static stretching reduces muscle strength by nearly 5.5%, cuts

power down by 2%, and reduces muscular explosiveness by 3% before

training/game scenarios”. The American College of Sports Medicine

even advises against static stretching before workouts and games.

So with this new evidence, what is the proper method of warming

up and preventing injury before a game? The easy answer is dynamic

stretching. Dynamic stretching is defined as active or mobile exercises

preparing the body for a workout or game. Dynamic stretches ‘warm’ up

the muscles by propelling the athlete into an extended range of motion

but not exceeding the range of motion such as static stretching. This

range of motion aids in the elasticity of the muscles needed for a quick,

powerful response during games. It also helps activate more blood flow

(Cardiovascular system) and activates your CNS (Central Nervous

System) to continue the body preparedness for the task at hand.

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Periodization and Training Protocols*For Bantam ages and above. Must have a solid foundation of

mobility and stability before progressing to periodization and

resistance training.

The most discussed aspect of Strength and Conditioning is based upon

training regiments and program building. These training protocols are

broken down into different segments based upon an athlete’s overall

ability. The first questions that must be asked before training an athlete

are:

1. What is the age of the athlete?

Are they in the sensitive training stage of 12-16 where neural functions

are rising rapidly?

2. What is their overall ‘athletic’ ability?

FMS (Functional Movement Screen) is a great tool to develop a sense of

mobility of the athlete. This is an objective screen that rates

fundamental movement patterns. Each movement patter was

particularly designed for coaches to retrieve a more in-depth view of an

athlete’s overall mobility and stability proficiency.

3. Goals?

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What fuels the player? Do they want to have fun and stay healthy or

really focus on becoming an elite athlete?

4. Technique?

Can the athlete perform a proper push-up, pull-up or bodyweight squat?

If they can, then move to more advanced exercises such as planks, front

lunges, and single leg stability exercises.

5. Strengths and Weaknesses On and off the ice?

What are the player’s strengths that can be easily progressed and what

are the weaknesses and imbalances that needs to be focused on? If a

player says their shot is weak then we must focus on all of the muscles

that are involved...i.e. legs, hips, core, upper back, forearms, and

shoulders.

6. Education

Chevy wants to educate players as much as progress them in their

growth and development. Our goal is that players understand training

patterns and can eventually exercise in college without the constant

supervision of a trainer because they understand their developmental

goals.

7. Periodization...What training stage are they in?

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We determine an athlete’s periodization by first understanding what

sports they play. If it is during the season for a hockey player, then

training protocols will be different compared to off-season.

During Season Training

Week 1-5 (Medium Volume, Low Load)

Focus on speed, agility, endurance, and full range of motion- most young

athletes do not prepare properly during the summer so the first month

is just focusing on getting ‘back into shape’. Injury preventive

techniques and mobility are used greatly in this period.

Week 6-9 (Low Volume, Higher Load)

Focus on strength and power maintenance and mobility- Plyometric

exercises with lightweight resistance and a low sets, reps scheme is

perfect to ensure recovery and maintenance throughout each week.

Week 10-End (Low Volume, Medium Load, Injury prevention)

The end of the season is always the most rigorous. Players have injuries

and are exhausted from the past weeks of skating. Training should be

focused on lightweight resistant work, mobility, injury preventative

exercises, and dynamic exercises to ensure proper musculature

balances. This is a great time to play a game of basketball or soccer with

your players.

Off-Season Training

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(When players truly focus on their progressions. Usually 13-18 years of age. Exercises differ based on age and skill level)

Weeks 1-3 – Strength/Hypertrophy (Medium Volume, High Load,

3:1:3)

Building muscular mass (hypertrophy) involves proper rest, nutrition,

and training regiments. Sets and reps are usually built on a pyramid

basis...going up in weight as the athlete goes down in reps (12,10,8).

3:1:3 refers to the timing of the lift or exercise. The first 3 stands for

time in seconds of the eccentric pattern of the exercise or the stretching

of the muscle. The second number is 1, which stands for the pause at the

bottom (or top) of the exercise. The third number is 3, which stands for

the concentric portion of the exercise, or the contraction (shortening of

the muscle). These numbers refer to seconds in how long you should

stay in each stage. For example, in a push-up with a 3:1:3, the player

would count 1,2,3 when going down to the bottom position, then hold

for 1 in the bottom, then press back up 1,2,3 into the top position of the

contraction. This will focus on breaking apart each muscle fiber and

expanding the muscular cells. (You will develop slower muscle

Weeks 4-6 Strength (Low volume, High load, 4:2:1)

2-3 days per week should focus on high load, intense exercises. High

school and college-aged athletes will perform 1RM or 3RM (Rep Max).

Younger athletes would focus on building from lightweight to medium

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weight resistance (around 80% of estimated 1RM). Recovery in

between sets and daily workouts is necessary in this time frame.

Week 7 Mobility and Unloading

The unloading phase is to focus on recovery and rest. Players can

participate in light yoga or pilates workouts. They can focus on their

shot or stick handling every day of the week. Stretching and proper

sleep are vital in this week.

Week 8-10 Power/Speed (Low Volume, Medium Load, 2:1:1)

Explosiveness is the key term in this time frame. Sets/reps are focused

around every single rep being as powerful as the first. Sprint and

exercise form are key to understand proper loading and unloading of

the muscles as fast as possible. Fast twitch muscle fibers are recruited in

this phase. A lot of single leg exercises and open chained exercises are

performed for hockey players.

Week 11-12 Endurance Capacity/Agility/Movement Patterns (High

Volume, Low load)

Plyometrics, sprint ladders, and agility ladders should be used

throughout every phase during the summer but as fillers. These last two

weeks should focus on preparing the athlete for the hockey season and

focus on their anaerobic capacity. A hockey player should be able to

perform just as well with a minute left in the game compared to the first

minute of the game. This entails short rest periods, high volume of work,

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and with minimal to low load. Sport specific exercises can be introduced

in this phase.

(For 10-18 year olds)

1. Understand the training stages or LTAD (Long Term Athletic

Development)

2. Teach basic and fundamental movement patterns (Hinge, Squat,

Carry, Push, Pull, Sprint, Jump and Core Stability)

3. Understand the different energy systems

a.) Anaerobic (without oxygen) A-lactic- High bursts of energy in

10 seconds or less

b.) Anaerobic Lactic (Glycolytic)- Medium to high bursts of energy

for up to 2 minutes. Build up of lactic acid, shortness of breath,

and fatigue.

c.) Aerobic- Low energy output for 2 minutes to a few hours. Not

used as much in hockey and requires oxygen

Exercise ExamplesSquat (Hip hinge/Core Stability)

-Focus on neutral spine

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-Knees aligned with

foot (No knee varus/valgus)

-Shoulder width stance

-Hips parallel or below knees

Bulgarian Split-Squat (Hip Hinge/Core Stability/Squat)

Front Plank (Core Strength/Stability)

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V-Ups (Core Stability)

Lateral Squat (Squat/Core stability)

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Farmer’s Walk

Kettle bell Hip Swing

Kettle Bell Swing

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Push-Up (Core Stability/Hips locked)

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Pull-Up

Rotational Ball Throw (Hip flexion/Extension/ Core Stability)

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NUTRITION

Calories and Nutrients to Fuel Sports Performance

(From USA Hockey’s Nutrition 101)

This article provides an excellent overview of nutrition 101 for athletes – from proteins, fats, and carbs to specific vitamins and minerals. While a healthy diet is the first line of defense against energy and nutrient deficits, supplementation may provide additional insurance.

Calories and Nutrients to Fuel Sports Performance

It's easy to get mired in the details of sports nutrition, which is why it's good to also look at the big picture of simply getting enough calories to meet energy needs. This involves getting adequate amounts of the major energy groups: carbohydrates, protein and healthy fats.

Optimal energy intake is crucial not only for sports, but also for overall health and wellness. It helps athletes optimize their response to training and improve their performance.

In contrast, inadequate energy intake can reduce or negate the benefits of training because it interferes with performance output and impairs recovery. In addition, when not enough calories are consumed to meet activity demands, the body will break down fat and muscle tissue to use as fuel, resulting in a

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loss of both strength and endurance. Not getting enough calories can also:

Lead to a weakened immune system, which increases the risk of getting sick

Lead to nutritional deficiencies that can impair cognitive function and brain health, as well as compromise bone health and other bodily functions

In addition to needing adequate calories, athletes can also be at risk of having deficiencies of several specific nutrients.

How many calories are enough?

How much is enough when it comes to meeting the energy needs of young athletes? Many variables are involved in answering this question. Individual differences in age, intensity and duration of activity, and body size and composition are all factors to consider when looking at calorie needs.

The recommended daily calorie intake for female athletes is approximately 20 to 23 calories per pound of body weight (45 to 50 calories per kilogram), or even higher for athletes who are building lean muscle mass. It's best to work with a health care professional, such as a registered dietitian or a sports nutritionist, to accurately determine how much energy an individual athlete needs to achieve energy balance.

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Signs of inadequate energy intake in girls and young women include:

Body mass index (BMI) lower that 18.5 Body fat percentage below 12 percent Delayed, irregular or stopped menstruation Low bone mineral density, which can be indicated by

frequent stress fractures Low energy intake is not always obvious. Girls who are

overweight can be energy deficient. In addition, it's possible to be energy deficient and still maintain one's weight. Or girls might lose weight initially, then stop losing weight but still continue to be energy deficient.

Energy balance starts with good nutrition

The key to maintaining energy balance is to consume sufficient calories through a healthy diet. Three nutrient categories make up the foundation of a healthy diet.

Carbohydrates: Daily consumption of 3 to 5 grams of carbohydrate per pound of body weight

Carbohydrates are the primary energy source for exercise and should account for 50 to 60 percent of a young athlete's total energy intake. Athletes should eat carbohydrates before and after exercise. Carbohydrate-containing foods that are minimally processed, are high in fiber and have less added sugar are best. Examples include fruits and vegetables, beans,

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and whole grains such as high-fiber cereal, 100 percent whole-grain bread, brown or wild rice, oatmeal, popcorn, and low-sugar granola bars.

Protein: Daily consumption of 0.5 to 0.8 grams of protein per pound of body weight

Protein builds and repairs muscle, helps muscles recover after exercise, and improves strength. Protein intake should range from 10 to 35 percent of total energy consumption. The easiest and most effective way to achieve protein requirements is through food. Animal sources of protein include skim or 1 percent milk, Greek yogurt, cottage cheese, eggs, lean meats, and fish. Nonanimal protein sources include beans, lentils, nuts, seeds, soy foods or soy milk. It can be difficult to meet protein needs on a vegetarian diet, so supplementation with a protein powder might be necessary. When taking a protein supplement, limit the daily amount to no more than 0.6 grams per pound of body weight.

Healthy fats: Daily consumption of 0.45 grams of fat per pound of body weight

Healthy fats, such as polyunsaturated and monounsaturated fats, are an essential nutrient for young athletes, and not getting enough can impair performance. Fats should make up 20 to 35 percent of total energy intake. Some fats can come from animal sources as part of meeting protein goals, but trans fats should be limited. Healthy fats are found in nuts and

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seeds, such as almonds, walnuts, pumpkin seeds, flax seed and chia seed. Healthy oils include olive oil, coconut oil, flax oil and sesame oil. Avocados and fatty fish, such as salmon and tuna, are also good sources of healthy fats.

Omega-3s: Vital for health

Omega-3 fatty acids are an especially important category of fats. Omega-3 fatty acids are vital for all cells to function properly.

Because the body doesn't produce these compounds, however, the only way to obtain omega-3 fatty acids is through the diet or dietary supplements. Two omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found primarily in fatty fish, such as salmon, tuna and trout. Unfortunately, most individuals don't consume enough of the right kinds of fish to provide sufficient amounts of omega-3s. Omega-3 fatty acids from fish are available as dietary supplements.

Research shows that omega-3 fatty acids from fish oil can support cardiovascular health. In addition, they can help maintain proper brain and nerve function and provide support for healthy joints, skin and eyes. Omega-3s can also help alleviate muscle soreness and stiffness brought on by exercise. One study found that DHA significantly reduced muscle soreness and improved range of motion after bicep curls.

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Important nutrients to consider

Some people who eat a healthy diet still might not be getting enough vitamin D, iron and calcium. In addition to taking a multivitamin/mineral supplement, consider taking these three supplements.

Vitamin D. Vitamin D deficiencies are common in the United States. Many children and adults don't consume the recommended daily value of 600 international units (IU) of vitamin D.

The body needs vitamin D to absorb calcium. A lack of vitamin D can weaken bones, which increases the risk of fracture. In addition to bone health, vitamin D is essential to promote muscle mass. One study found that low vitamin D levels affected muscle strength in U.S. college athletes. Athletes with lower vitamin D levels performed worse on several tests of muscle strength compared to athletes who had higher levels of vitamin D.

Good sources of vitamin D include oily fish, such as tuna and sardines, as well as egg yolks and fortified milk. Sunlight also contributes to the body's production of vitamin D. Many experts recommend that female adolescent athletes take a daily vitamin D supplement of 500 to 1,000 IU, or even more if a deficiency has been identified. A blood test for vitamin D levels is easily accessible.

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Many nutrition experts also recommend taking vitamin K along with vitamin D. In addition to vitamin K supporting bone health, it also helps direct calcium out of the soft tissues and into the bone where it belongs.

Calcium. Calcium builds healthy bones and teeth. A diet low in calcium can lead to early bone loss and increased fracture risk, in addition to causing muscle cramping.

It's not always easy to get enough calcium through diet alone, particularly for people who avoid dairy products. In addition to dairy products, other good dietary sources of calcium include almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu.

Children ages 9 to 18 should consume at least 1,300 milligrams (mg) of calcium daily. For adults ages 19 to 50, the recommended amount is 1,000 mg of calcium daily. Many children and teens don't get enough calcium, however. On average, adolescent girls consume only 900 mg a day, compared to 1,200 mg a day for adolescent boys. To put things in perspective, an 8-ounce glass of milk provides 300 mg of calcium.

Nutrition experts recommend taking magnesium along with calcium. Like vitamin K, magnesium helps prevent calcium from accumulating in the soft tissues such as the kidneys (forming kidney stones) and directs it to the bones.

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Iron. This metallic element is needed to form red blood cells. It is an integral part of the hemoglobin molecule, which is the protein in the red blood cells responsible for carrying oxygen from the lungs to the tissues.

Iron deficiency is fairly common in female adolescents, whether they are athletes or not. In one study, 40 percent of female adolescent participants were iron deficient. Iron deficiency can occur for several reasons, including blood loss during menstruation, poor diet, heavy training, intestinal bleeding and insufficient iron absorption. A significant iron deficiency can cause anemia. Its usual symptoms are pale skin, fatigue, weakness, shortness of breath and dizziness. A simple blood test can identify anemia and iron deficiency.

Two types of iron are found in the diet — heme and nonheme. Heme iron is better absorbed than nonheme iron. Beef and other red meats, poultry, and seafood are the primary sources of heme iron. Nonheme iron is found in beans, lentils, spinach and broccoli. In the case of iron deficiency, supplementation might be needed — with the amount to be determined by a health care professional depending on the extent of the deficiency.

Plan the day for healthy eating

Good nutrition during a hectic day usually requires planning and effort. Teens often need help and input from parents and coaches — and possibly a health care professional. Follow

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these tips to make sure a young athlete's daily nutritional needs are being met.

Eat a healthy breakfast. Don't expect a menu of breakfast ideas to materialize at 7:00 a.m. with 10 minutes to get out the door. Plan ahead with a few easy-to-fix breakfast ideas that incorporate carbohydrates, protein and healthy fats. Ideas include a bowl of whole-grain breakfast cereal with an extra glass of milk, or two eggs on whole-grain toast. Top off either of these with an apple or other fruit and chopped almonds or walnuts for heading out the door.

Solve the healthy lunch problem. If school lunches don't cut it, then plan ahead and pack a lunch or pack a half-lunch to supplement things that are acceptable on the school menu. Protein sources can include milk or Greek yogurt from school, or leftover meat from home. Carbohydrates come in many lunch-ready forms, such as slices of whole-grain bread or a whole-grain bagel. Fruits, vegetables, seeds and nuts are quick to pack and don't need refrigeration.

Have snacks at the ready. To satisfy midmorning or midafternoon hunger pangs, a large bag of dried fruit or nuts can be stashed in a locker.

Have an after-practice plan. Within the first hour after a practice or game, depending on its duration and intensity, be prepared to consume up to one-half gram of carbohydrate per pound of body weight — and 20 to 25 grams of protein to

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stimulate muscle recovery. This could be as part of or in addition to a nutritious dinner. Good choices include Greek yogurt with fruit, a protein shake or a homemade protein bar.

It is EXTREMELY IMPORTANT to know exactly how your diet is

affecting your training and progress. You should keep a rough track of

your diet. You do not need to count calories. You are a young athlete and

can eat pretty much anything! The goal is to make sure you are eating

properly!

Game Plan

Pre-Workout: Energy bar, trail mix or peanut butter and jelly sandwich

and water one hour before

Post Workout: Organic Whey Protein and Banana or Orange (Fruit will

help fuel your glycogenic pathway. In simple terms...sometimes simple

sugar isn’t a bad thing)!

1. Eat 4 meals/ 2 snacks per day. Have something to eat every 2-4 hours,

except overnight.

2. Drink milk/water/organic juice

3. Aim for 8 to 9 solid hours of sleep per night. You must understand

that if you don’t get sleep on a Tuesday night, you will actually feel the

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effects on Thursday. This can cost you needed energy during weeks with

multiple games.

4. Total caloric in-take minimum of 15x Bodyweight for athletes

5. Avoid saturated and trans fats, emphasize mono and polyunsaturated

fats (i.e. olive oil, macadamia nut oil)

6. Avoid high fructose corn syrup and refined carbohydrates (Soda and

most junk food you can think of)

7. Emphasize lean proteins, increase fruit and veggie consumption. You

must eat more chicken, whole-wheat pasta, rice, oil, steak, and starch

such as potatoes.

8. Whenever you can, go for organic products (especially with dairy).

9. Cook meat and veggies in olive oil. This is needed and healthy fat.

10. If you start to gain weight in the beginning, just realize that muscle

weighs more than fat. Our whole goal is to drop your body fat% and

raise your strength and muscle mass %.

11. Tips for eating out:

-Deli- Roast beef, turkey or ham with lettuce and tomato on wheat

or rye bread

-Chinese- Wonton soup. Spring rolls. Brown rice. Chicken or

shrimp entrees or stir-fry. No beef with broccoli or moo shoo

pork.

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-Japanese- Miso Soup. Seaweed Salad. Tuna, salmon, eel, crab,

California, avocado roll. Avoid tempura (fried food).

-American- Vegetable soup. Garden salad. Whole-wheat rolls.

Grilled chicken or fish. Sirloin steak or pasta with red sauce.

Steamed or grilled veggies. Baked potatoes.

-Italian- Minestrone Soup. Spaghetti and meatball. Vegetarian

lasagna. Meat Lasagna

-Mexican- Chicken tortilla soup. Bean or chicken burritos.

-Seafood- Salad. Shrimp cocktail. Clam chowder. Steamed crabs or

broiled/grilled fish.

-Indian-Lentil soup and salad. Yogurt based curries. Chicken tikka.

Chicken tandoori. Avoid butter chicken or anything with ghee.

12. Carbs are VERY IMPORTANT for daily activity and energy

consumption. Instead of thinking bread and pasta so much, focus on

vegetables, fruit, and starches (potatoes). Healthy fat are oils (olive,

macademia nut, coconut) and such fruit like avocado. Healthy fat is a

great fuel source for longer term energy consumption. Protein is of

course necessary for body recovery and muscle growth and recovery.

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Sample Nutritional Calendar

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast -Fruit smoothie Shake with chia seeds-1 Piece Wheat Toast-1 Egg-Banana

-Protein Shake with chia seeds- Breakfast Sandwich-Fruit

-French Toast (Almond Crusted)-2 Eggs

-Fruit Smoothie-French Toast-1 Egg

-Protein Shake-Yogurt-1 bowl Wheat or Granola Cereal

-Yogurt-Avocado/Egg omellete

Pancakes-Turkey Sausage

Mid-Morning

-Trail Mix or -Cup of Fruit

-Trail Mix-Sesame Seeds

-Protein Bar-Trail Mix

-Oatmeal 2 Hardboiled eggs

____________ ___________

Lunch -Milk-1 Turkey Sandwich on wheat w/avocado-Fruit

-PB&J-Fruit-Cliff Bar

-Tuna Sandwich or Salad-Celery w/ Peanut Butter

-Chicken and Vegetable Soup-1 Grilled Cheese-Fruit

-1 Ham Sandwich-Salad-Baked Chips

-1 Chicken Sandwich or Salad-Baked Chips-Celery w/ Peanut Butter

-Free day-Eat what you want

Snack-Pre Workout

-PB&J-Granola or Trail Mix

________ ___________ _________ __________ __________ __________

After Workout

-Banana or-Orange-Power Bar protein

_________ _____________ ___________ ___________ ___________ __________

Dinner -Turkey Cheeseburger-Salad-Grilled vegetables

-Brown Rice-Vegetables-Chicken (Grilled or Baked)

-Brown Rice-Vegetables-Fish-Baked Potato

-Brown Rice-Vegetables-Steak-Sweet Potato-Salad

-Spaghetti and Meatball-Salad-French Bread(Always eat like this night before a game

-Whole Wheat Penne with Chicken and Veggies-Vegetable Soup-Salad

-Stir Fry with Steak or Steak Burrito-Salad-Sweet Potato

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