‘AP, what supplements should I be taking’ and/or ‘how much protein should I eat per day?’ are questions that I’m asked 7,569 times in the run of a summer (well, maybe not that many but you get the picture). Contrary to popular belief, the fuel that you put in your body is more important than skating every day or hitting the gym hard. Think of your body like a car – it can have the fastest engine, the nicest rims and the most bada$$ sound system, but if there’s no gas (or in 2022 – charging station), the car isn’t going anywhere.
I’m not going to do up diet plans or get into protein synthesis – I guess I could, seeing how I was a supplement store manager for 3 years and have 12 university credit hours in the field – but I will spare you the time. There is no such thing as a ‘one size fits all’ diet plan because everyone’s body is different (and in 2022 everyone has food allergies or intolerances), and protein synthesis is boring. So lets pivot and talk about 5 essential items that should be in every hockey players kitchen – regardless of age or skill level. These items can be food and non-food related… as long as they belong in the kitchen. LFG!
Note *** if you’re a vegetarian, some of these may not apply to you. I’m really not up on the vegetarian eats. Work in progress.
Item #1 – Water. I’d recommend a Brita or bottled water if you live in St. John’s, because whatever is running through my tap will probably take years off my life. Personally, I try for 1 gallon per day (3.8L). This is a little on the hardcore side, but on hot days with lots of activity, your body will thank you. Not sure how much water you need? There are lots of water calculators online – click here .
Item #2 – Protein Powder. There is absolutely nothing wrong with protein powder. It’s a derivative of cheese. Hit up a scoop after you work out, along with some carbs. A great way to build muscle. Don’t overthink the purchase, you don’t need a $150 5 lb tub of protein – Costco had a 5 lb container for $39.99 + tax not too long ago (I cancelled my Costco membership because of a Mount Pearl boycott. I’m not driving past 15 grocery stores to save $8). Or visit our friends at Supplement King (Galway, CBS, Torbay Road)
Item #3 – Chicken. Chicken is a lean source of protein that is easily grilled on the BBQ on a hot summer night. I’d recommend boneless and skinless chicken breasts, keep it out of the deep fryer, and I am really digging the G Hughes sugar-free sauces available at Supplement King. They’re tasty and a healthier alternative than sugar-laden sauces (that said, who knows what sugar substitutes will do to us 25-50 years down the road). I’ll take my chances.
Item #4 – A slow cooker. Arguably the greatest creation that mankind has ever seen, outside of light bulbs. For families with insanely busy summer schedules, ‘set it and forget it’ is a great sentence. Toss in some meat, some veggies, some sauce, push 3 buttons, go to sleep, and voila! Meals and leftovers for the day. I use the ‘Crock Pot – the original slow cooker’ – I prefer the one with multiple time settings (mine has a 4-6-8-10 hour time setting).
Item #5 – Cereal. Ah just kidding. Item #5 – Nuts. Nuts get a bad rap because they’re high in calories, but they’re packed with protein and good fats. The kind that improve brain function, help out the hair and help out the joints kind. My recommendation – go big or go home. Get the big jug at Sobey’s for just under $20 plus tax, it’s a much better value than the small tins of Planter’s brand. Come to think of it, anything you can get your hands on that improve joint health, I’m not going to tell you no. Glucosamine, Chondroitin, Collagen, Omega-3, you name it. Think about how important your knees are as a hockey player – be proactive in keeping them healthy, not reactive.
Just missed the cut – fruits and vegetables. I wanted to go off-the-beaten-path with #5. Fruits and veggies HAVE to be in everyone’s diet. Don’t like veggies or find it hard to get your daily quota of greens? I would strongly recommend the Genuine Health Original Greens+ capsules. They’re not huge, they’re softgel, and they can get you by in a pinch (or when you’re travelling and on the rock star diet).
Related Content
Big A’s Summer Mental Skills Keys Article – https://vhghockey.ca/power-commits-to-northwood-prep-big-as-3-summer-21-mental-health-keys/
Big A’s Tips on Goal Setting Article – https://vhghockey.ca/vhg-boys-stick-taps-big-as-advice-cole-cooper-and-more/
Rouyn Noranda Huskies (QMJHL) Mental Skills Video – https://www.youtube.com/watch?v=zLL9soA0YUs&t=489s