Dallas Ice Jets

November 20, 2010

As an athlete, you want to build lean muscle mass. In order to do this, you must have a combination of an adequate caloric intake and a strength training program, such as dryland practice. Hockey players burn a much larger amount of calories than the average person and therefore, a large amount of calories are required for your workouts and building muscle tissue. Getting enough calories is important, but what is even more important is getting the right kind of calories.

Carbohydrates
Carbohydrates are the main energy source for strength training; it is more or less the fuel for your workouts.

Carbohydrates are stored as glycogen in the muscle tissue and supplies energy for quick, intense bursts or power. The more intense you workout, the more glycogen your muscles require. Once this source of glycogen is depleted, your overall energy level will fall and you will inevitably run out of fuel to power your muscle activity. Because of this fact, athletes who are performing strength training exercises with the intent of building lean muscle, must have an adequate amount of carbohydrates in their diet.

Nutritionists recommend at least 500 – 600 grams of carbohydrates each day to ensure the glycogen levels in the muscle tissue remains high. You can configure your own personal requirements by utilizing this formula: 3.6grams carb x body weight (lbs) = grams of carbs per day

Protein
Protein is essential to building muscle tissue and therefore athletes in strength training must consume more than the average person. This being said, most athletes actually overestimate the amount of protein they actually need. Serious athletes should intake 0.6 – 0.8 grams protein per pound of body weight daily. This means that a 200 pound athlete should consume about 128 – 164 grams of protein each day. Too much protein is not a good thing! Consuming more than your daily recommended amount of protein can actually increase body fat percentages and place your body under physical stress.

Fat
Fat is necessary for life. There are good fats and, of course, bad fats. Knowing which is which is key. Once you have met your daily intake of carbohydrates and protein, you must have your fat intake. Fat is an essential nutrient, but to remain healthy, the body must only have a small amount. Your daily caloric intake should have less than 30% of unsaturated fat.

Water
Everybody knows that water is important and that you should have eight glasses each day. But think about all the water you lose while exercising! Your body is over 80% water and it is extremely important that you plan ahead to stay hydrated and also replace fluids that are lost during your workouts. To ensure that you are well hydrated for your exercises, drink 2 cups of water 2 hours before exercise. Throughout your workout, drink 4 – 8 ounces every 15 – 20 minutes. Note that your body can only digest 1 cup of fluid every 15 minutes, so pace yourself. After your workout, replace lost fluids with 16 ounces of water. If you want to be exact, weigh yourself before and after each workout. Drink 16 ounces of water for every pound lost.

Sports Drinks
Many athletes who are training for more than one hour find energy bars and sports drinks to be helpful in their overall performance and experience. If you don’t have time for a complete meal, carbohydrate supplements may be helpful in meeting your daily required amount of carbs. Many people also like the convenience of consuming a meal replacement bar or drink after a strenuous workout, but you can consume real, healthier and natural foods that do the same thing (tuna, banana, sandwich, bagel) if you plan ahead. A good post workout snack should contain both protein and carbohydrates to replenish those lost during exercise and fuel muscle growth.