Hockey Nutrition: What You Need to Know

Protein for Hockey Players

One of the most common topics in sports science nutrition is protein intake. Athletes know the importance of protein in the diet. However, they don’t know precisely why protein is crucial and how they should be consuming it on a daily basis.

The most vital information you must know is how much protein you have thru the whole day. It is critical to know your daily protein intake.

When it comes to protein timing, an even distribution thru the day is the best strategy you could ever use. You must do this to protect yourself from what is known as the Fractional Breakdown Rate (FBR). You have to do this to support what is known as the Fractional Synthetic Rate (FSR).

The body is consistently breaking itself down and rebuilding itself again. Your muscles are breaking down and repairing themselves on a daily basis, regardless if you train or not. This is called Protein Turnover.

Hockey Specific Advantages for Eating Carbohydrates

If you have a good   amount of carbohydrates coming in the diet every day, neither blood glucose nor muscle glycogen are lacking which gives you many benefits in both performance and recovery from your games and workouts.

Here are some of the advantages you get:

Higher training intensity: Fully restored glycogen stores and high blood glucose levels let both your muscular and nervous systems perform at peak level. If you want to lift heavier weights, run faster sprints, and do more jumps, getting in plenty of carbs.

Quicker recovery between sets: High glycogen and blood glucose levels will let you recover more completely between sets if you don’t change your rest intervals, or they can let you shorten your rest periods without reducing performance.

Quicker recovery between workouts: Not only do carbohydrates let you recover quicker between sets, they let you recover faster between games and workouts.

At-Home Hockey Workout

There is a huge difference between training and exercising.

Exercising is just being physically active. You’re doing your body weight workout and burning calories. Or, you’re going to the gym.

On the other hand, training is using the training principles that are severely woven into the science of program design and organizing both a progressively difficult training schedule and program in order to achieve a certain goal.

Floorball, practicing inside

To put it another way, training is specific, exercise is random. Exercise is all well and good for folks wanting to build some muscle, improve their health, or burn body fat. Nothing wrong with that.

Though….

If you’re a hockey player, just because you’re exercising doesn’t mean it’s going to affect your on-ice performance. You have to be using certain systems, periodization schedules, and movements that correspond with the exact demands of hockey performance. Remember, you’re in the gym to be better hockey players. You’re not in the gym just to be a better gym-person.

Is Bodyweight Hockey Training Worth It?

Bodyweight hockey specific training can be a good tool for the days you can’t get to the gym, are super pressed for time, or you’re on the road.

Also, they can be a good tool for the younger hockey players who might not have access to the same type of machinery an adult would have access to.

Even though body weight training isn’t as effective for hockey performance as training with a bunch of equipment is, it isn’t ineffective. Bodyweight training has been around for some time and has gotten some pretty amazing results.

These programs can very effective in increasing your strength, power output, performance, fat loss results, and muscle mass. Not to mention they are the ideal methods for enhancing your speed and conditioning out on the ice.

Most people’s roadblocks come with body weight work since they don’t know how to make things gradually more difficult, and they don’t know which exercises will bring them the best bang for their buck.

Random Facts with a Local Junker

Junk Removal KatyOne look at our site and you know that we are serious about hockey. Most importantly, our favorite team, the Cambridge Hornets.

As you can imagine, I will talk anyone’s ear off about my team that I can. However, the last place I expected find a fellow fan was when I hired a local junk removal Katy company.

I was as shocked as you are now. Here I am, deep in the heart of Texas, and here comes my technician wearing a team jersey; I knew I was in good hands.

In fact, they wound up knowing more about the sport as a whole than I did, and I walked away with some great information. Below are some of the more memorable tidbits I picked up during our conversation.

No One Knows Who Made Hockey

I mean, someone had to have known someone eventually. However, those records likely became lost to the sands of time.

Some believe that the game has existed in some form or another since about the 1700s. Although it’s more likely the supposed first game happened in Ontario in the middle of the 1800s.

Even the first game of indoor hockey gets attributed to the Canadians. In 1875, a group of university students made an indoor version with two nine-player teams and probably a lot of bruises.

Other sports have a definitive starting point. It would seem as if hockey, however, suffers from the same memory problem that baseball has in recalling its first game.

Did Gordie Howe Have to Face His Fears?

Although it’s challenging to find a source to back it up, for years it has been rumored that Mr. Hockey himself had to face more than stiff competition on the ice.

Imagine showing up to work tomorrow and finding out that your desk was going to remain covered in spiders. If the suggestions are accurate, that’s what Gordie Howe was up against every day.

They say that Gordie suffered from cryophopbia, or fear of frigid temperatures, which often includes ice. Although it’s a frightening condition to suffer from as a hockey player, his impressive 801 goals prove that fear is not a factor for Howe.

Toronto Traded Lovers

Is there anything more special than the love one feels for hockey? If you were a hockey player with Conn Smythe as your team owner, the answer was required to remain a resounding “no”.

Anyone who tied the knot during the season got traded and never heard from again. Imagine having your career ruined all because you fell in love!

Smythe felt that players giving their love and attention towards anything but the season was a traitor. It goes to show that the heart wants what it wants.

Most Brutal Hockey Injuries (Part V)

Bryan Berard Takes a Stick to the Eye

When you’re a young and talented NHL player, the last thing you want is an injury. Sadly, that’s just what Bryan Berard got. On March 11th, 2000, Toronto Maple Leafs Berard was skating against the Ottawa Senators when the blade of a stick inadvertently impacted his face on the follow-through of a shot.

Blood ran out of his eye socket as he was helped off the ice by the medical staff. His eyeball had ruptured, and Berard was temporarily blind, even through surgery. His eyesight was never the same. Miraculously, Berard was able to play more seasons in the NHL even without 20/20 vision.

Howie Morenz Breaks His Leg

Howie Morenz loved hockey and hockey fans loved him. In 1937, he was at the top of his game when tragedy happened. During a game against Chicago, Morenz stumbled and his skate became stuck against the boards. Another player fell over him, and this broke his leg in many places. Doctors said it was doubtful he would ever play hockey again, given the medicine of that time.

Morenz appeared to be recovering, though he was distressed by the news that his hockey career was over. Then, out of the blue, Morenz had a heart attack while getting out of bed and died. Some still say he died of a broken heart upon hearing he could not play the sport he loved so much.

Sebastien Courcelles Has His Face Slashed

Sometimes the worst hockey injuries don’t happen in the NHL. In ‘14, Sebastien Courcelles was playing for the Thetford Mines Isothermic in the Ligue Nord-Américaine de Hockey, a semi-professional Canadian league, when he fell clumsily to the ice. As he fell, he landed hard on his opponents moving skate, and his face was sliced open with an inches-deep gash.

His brother was one of the first responders, so Sebastien got medical care ASAP. He was stitched up in the hospital the same day and returned to hockey wearing a full face-shield.

Most Brutal Hockey Injuries (Part IV)

Jeremy Roenick Jiggles His Shattered Jaw

Before you read this article, take a deep breath. During a 1999 game with the Coyotes, Stars player Jeremy Roenick flew into the boards face first. The hit broke his jaw in three places. As he gets up, he takes a minute to push the broken jaw pieces back into place with his hand. Seeing this isn’t for the faint of heart. Shockingly, Roenick went off to the locker room, had the medics wire his jaw shut and in place, and then went back to the ice to play.

Kevin Stevens Destroys His Face

When Kevin Stevens got this injury, he didn’t even know it happened, because he was out cold. During a playoff game in ‘93, Stevens fell into the boards with an opponent and things went south. As the two collided, Stevens’s face hit the helmet of the other player and he was out cold. The impact broke almost every bone in his face.

But there’s more. In order to fix his face, he required reconstructive surgery so extreme that doctors cut his face at the hairline, then peeled everything back to put in actual metal plates. Stevens went on to play, but he was never the same.

Steve Moore Is Sucker Punched

This is considered as one of the dirtiest hits ever in the game of hockey. In 2004, during a game between the Canucks and the Avalanche, things were going as usual. There had been fights and Steve Moore pretty much had a target on him. One player with a history of rough playing, Todd Bertuzzi, stepped to Moore and tried to start a fight.

Moore was having it and went to skate away. As he did this, Bertuzzi grabbed Moore, sucker punched him, then slammed his body face-first down into the ice. Moore lay motionless on the ice until medics came and carried him off.

Moore suffered three fractured vertebrae, a concussion, vertebral ligament damage, stretching of the brachial plexus nerves, and facial lacerations. He never played in NHL again.

Most Brutal Hockey Injuries (Part III)

Börje Salming Has His Face Stepped On

Hockey skates are sharp, but no one knows better than Börje Salming. In a 1986 game, Salming, of the Toronto Maple Leafs, fell on the ice during a scuffle, and a player accidentally stepped on him. This doesn’t sound too bad until you realize the player stepped down with his full weight, on his skate-clad foot, directly into the middle of Salming’s face. The injury was deep and required over 200 stitches in order to be fixed.

A teammate remarked that he looked like the side of a softball after a game. However, Salming recovered from the injury, went on to have an award-filled career, and even earned a spot in the Hockey Hall of Fame.

Sami Salo Shatters a Testicle

Sometimes you gotta take one for the team. With seconds ticking down in the

https://en.wikipedia.org/wiki/Sami_Salo

first period of a 2010 playoff game, Canucks player Sami Salo stepped in front of a shot, trying to block it from going into his net. He succeeded, but at quite a price. The slapshot hit him traveling at an incredibly high speed and, despite his wearing a cup, Salo caught all the force in his testicles. One of them ruptured upon being hit, and Salo dropped to the ice in obvious agony.

Surgery was necessary to repair the testicle. Everyone, including the opponent who took the shot, probably felt more empathy than usual for this particular hockey injury.

Ladislav Nagy Has His Throat Cut, Still Makes a Line Change

It’s hard to say what goes through the mind of a hockey player when they get injured, but for Ladislav Nagy, we at least know his head was still in the game. When an opposing player fell awkwardly during a Continental Hockey League game in 2015, the skate came up and caught Nagy in the throat. He reacted right away… by skating to the bench to make sure he could get a line change, so his teammates wouldn’t be short-handed.

No stopping the game. No calling for a whistle. He skates to the bench then sits there for a moment, bleeding profusely, before a trainer approaches him to let him know that they need to do something about this right now. The injury was not deadly and Nagy recovered.

Most Brutal Hockey Injuries (Part II)

Max Pacioretty Hits the Boards

Over 6’5, Zdeno Chara is a real big guy. He is considered one of the tallest NHL players in history. This translates to when he hits you, you feel it. A controversial play that took place in 2011, Max Pacioretty was on the receiving end of a hit by Chara.

Chara & Pacioretty

As the two went for the puck, Chara hit Pacioretty sending him into the edge of the boards between the benches, clotheslining him. Pacioretty was out cold before he hit the ice. He wasn’t moving even as emergency medics came on the ice to his aid. The looks on the faces of the fans say it all.

When it was all over, Pacioretty had a neck fracture and a concussion. He did play hockey again.

Chara wasn’t suspended for what many felt was an intentionally hazardous hit. The boards were permanently changed to guarantee nothing like this occurred again.

Richard Zednik Catches a Skate to the Neck

During this routine play, Richard Zednik of the Florida Panthers goes into the boards, falls, and then races to the bench bleeding abundantly. What happened? As one of his teammates fell, his skate blade sliced Zednik’s carotid artery. Zednik survived the injury and was back playing hockey in a few weeks.

Bill Masterton Dies

You may know the NHL has a Bill Masterton trophy, but you might not know about the man behind the award. Bill Masterton played as a Minnesota North Star in the 60’s and things were going well until January 15, 1968, when he took a bad hit and fell hard. He hit the back of his head on the ice and since players didn’t wear helmets then, he lost consciousness right away. A day after the hit, Bill Masterton died from his injuries.

He is the only NHL player to have died from an on-ice hockey injury.

Most Brutal Hockey Injuries (Part I)

Hockey is a vicious sport, as any hockey player can attest. But sometimes hockey gets a little more vicious than it should and we’re not just talking about dropping gloves. Hockey injuries can be so severe that they make you sick to your stomach, totally forgetting it’s just a game. So, what are some of the most brutal hockey injuries ever? Following is a collection of them.

While there haven’t been many hockey deaths, that doesn’t mean these injuries from being extremely gruesome. Big men skating over 25 mph, skate blades, and sticks.. where’s the harm?

Ice Hockey – Heavy tackle

Be warned, hockey isn’t typically for the weak at heart. If you can’t stomach some high-impact grizzly stuff, these articles might not be for you. Might you try tennis?

 Clint Malarchuk Gets His Throat Slit

There are so many aspects of this incident that is difficult to hear about. In a collision with the goalie, Clint Malarchuk, nothing seems off. However, all of a sudden, there’s pools of blood on the ice.

Apparently, as Malarchuk crashes into the net with another player, one of the player’s skates comes up in a strange way and slices open Malarchuk’s carotid artery. As he was taken off the ice, a few people in the stands faint, two go into cardiac arrest, and many of the hockey players vomited.

Amazingly, Malarchuk survived the injury thanks to some extremely skilled surgeons and a quick-acting trainer who squeezed Malarchuk’s neck, cutting off the flow of blood until medical professionals arrived. It took more than 250 sutures to close the vein and the wound.

No surprise at all, all goalies today have to wear neck protection when they are on the ice. This is considered as one of the worst sports injuries of all time. If you want to see this injury up close and personal, there is an online video of it.

Hey Chicago, Enjoy Patrick Kane While You Can!

With 50 games, Patrick Kane is on a streak for 68 assists, 114 points, and 46 goals. All of these will set or tie career-highs.

Kane has assisted or scored on 46% of the Blackhawk’s 155 goals. Only Connor McDavid has been in a higher percentage of his team’s goals this season.

Kane is at 899 points in his NHL career. Only 112 players have ever gotten to the 900-point milestone. Kane will be the 113th.

When he retires, there’s a real solid chance he completes his career as the best American-born player in the history of hockey. He is already at number 13 in points when it comes to players born in the US.

Looking at Kane’s Career

When you look back on Kane’s career, several highlights stand out. His list of accomplishments keeps growing.

How can you not remember the late-game goal against the Nashville Predators, changing the direction of the series with just 13 seconds left in the game?

How can you not remember his game-winning goal in overtime of the 2010 Stanley Cup Final, gliding the puck under Michael Leighton and snapping a 49 yea-old Stanley Cup drought in Chicago?

How can you not remember the no-look Savardian Spin-o-rama pass to Marian Hossa against the Ducks? Or the one he did against the Stars?

How can you not remember the move against Jonathan Quick in the ‘13 Western Conference Finals sending hats flying onto the United Center ice and the Blackhawks into the Stanley Cup Final?

How can you not remember the double-overtime dangle that won in St. Louis? Or the overtime win goal to clinch the series against the Wild?

Enjoy watching Patrick Kane while you can. One day, the #88 will hang from the rafters of the United Center in Chicago preserved in the distinguished history of the franchise.

Important Hockey Rules

A youth hockey coach doesn’t desire putting players on the ice until they have some know-how of hockey rules. This will nurture a strong, safe playing setting.

USA Hockey state in its rules that coaches don’t overemphasis winning, but school hockey skills and educate players to play by the rules. Here are important hockey rules to get kids learning about the sport:

Hold the stick. It all begins with a player learning how to hold the hockey stick right. A player’s use of his hockey stick is reduced to playing the puck and not getting an unjust advantage against an opposing player’s body. The stick can’t be used to stop another player’s progress.

Broken stick. A player with a broken stick must drop it and stay on the ice without a stick until there is a stop in play. He may join in the action once he drops the stick. A minor penalty will be enforced for an infraction of this hockey rule. In a stoppage of play, a defenseman or forward can go the bench to retrieve a replacement stick, but the goaltender must get a replacement stick brought to him.

Different penalties. A bench or minor penalty lasts two minutes, while a major

No fighting!

penalty lasts five minutes. A misconduct penalty lasts 10 minutes. Unlike the other penalties, a replacement player is quickly let on the ice while it is being served. A match penalty means the player is taken out of the game and will get a suspension. During a penalty, the maximum number of players a team can be down is two. A delayed penalty, done at the end of other penalties, is used when additional penalties are given to a team.

Fighting. Don’t let your players make the mistakes like professional players. A major penalty shall be given to any player who fights during a youth hockey game.