Posts Tagged ‘recovery’
So with the Rangers-Devils series the media keeps brining up the question about fatigue.
And John Tortorella keeps dismissing this as an issue.
Maybe it is. Maybe it isn’t. Tortorella is answering the question the only way possible. By denying that fatigue is an issue for his players.
But the fact remains that players on both sides are feeling the cummulative effects of playing nine months already. Well everyone except Ranger call-up Chris Kreider.
So what goes on in between games to off-set the effects of fatigue? What are players on both sides, as well as the Western Conference, doing to enhance their recovery?
Below are 8 examples going on behind the scenes to get ready for the next game.
And the cool thing is these are all things you can apply to your training to feel better, move better and achieve better results.
Recovery Tip #1 – Nutrition
The key to applying this tip to its full potential is timing. Post workout you need to be drinking back a recovery shake with a 3-4 to 1 ratio of carbs to protein. The protein source could be 20 grams of whey, 6 grams of branch chain amino acids or 2 grams of leucine. All will get the job done.
But keep in mind that this needs to happen right away. As soon as you step off the ice. Not 30 or 45 minutes later. The sooner the better.
A few years I stopped in to check in with the Avs in Denver. After their game the strength & conditioning coach had their shakes on a ledge in the dressing room with their names written on tape. He started preparing these in the 3rd period so they were all ready immediately after the game.
Recovery Tip #2- Hydration
After training or playing you will lose water. As little as 2% dehydration will lead to a decrement in performance. And it prolong and minize your recovery.
It is important that you weigh yourself pre and post to track your water loss. Just make sure this is done with only a towel on so wet clothing is not factored into post-training weighing. You will need to drink 2 glasses of water for every pound you’ve lost.
Recovery Tip #3 – Myofascial Release
Whether you are playing pro and make access to a massage therapist or use a roller of some type you can facilitate your recovery with myofascial release. Myo simply leans muscle and fascia is the tissue that links all of the muscles in the body.
Foam rolling is one way to increase blood flow and extensibility of the tissue. This helps speed up the recovery process and allows for your best performance next time on the ice.
Recovery Tip #4 – Sleep
Too often players consider sleep only the night before a game. However regular, quality sleep is similar to your nutrition. You can’t wake up Saturday morning for an evening game and simply try and eat the best food possible.
These are habits that need to be established months and years ahead of time. The more regular your sleep is and the better quality it is the more benefit you’ll get from your sleep.
And the extra benefit is you’ll have more of a reserve to draw on for games that run into overtime. Or for travel that goes through the night. You will feel the effects of these types of scenarios less when you have your sleep already in order.
Recovery Tip #5 – Parasympathetic Activities
Are you familiar with the sympathetic and parasympathetic nervous systems?
If not there’s an easy way to remember which is which. The sympathetic has to do with ‘flight or fight’. And the parasympathetic has to do with ‘rest and digest’.
Coming off the ice after a game the sympathetic system is ramped up. Cortisol, lactic acid, lactate and other waste products are all flowing through the vascular system. And these put the brakes on recovery and feel loose, fresh and ready to go.
On way to reverse this is to ramp up the parasympathetic nervous system. This is done by doing what you enjoy. If I played in the NHL I’d be watching Dumb & Dumber and going to comedy clubs. I love to laugh and it’s my favourite way to blow off steam.
For everyone it’s going to be different. Figure out what you enjoy doing then do this to take your mind off the competition, to relax and enhance your recovery.
Recovery Tips #6, 7, 8 – ???
I mentioned there are 8 tips to enhance your recovery.
Want the next three tips?
And want more specifics on the above 5 tips? More specifics on the nutritional and hydration guidelines?
Pick up a copy of www.premierhockeytraining.com and you’ll get these plus everything else you need for your off-season training.
If you have any questions post them in the comments section below.
Do you have a favorite post workout drink? Or maybe something you always grab after a game to chug back?
Hopefully you answered ‘yes’ and hopefully it’s something healthy.
Because here’s the problem.
Many players will finish a game, practice or training session and that’s it. There is no post-workout shake or drink. They simply hit the showers and then grab a meal once they get home or the restaurant when on the road.
That’s too bad.
By not having a post-workout shake they are delaying the recovery process. Plus it helps control the level of muscle damage as evidenced by reduced levels of creatine kinase. And so they won’t be as well rested and ready to go in the next game if they had a drink right after.
And right after is the key. As soon as you leave the ice. Or right after the last rep in the weight room.
I remember a few years ago visiting a colleague who was the strength coach for the Colorado Avalanche. We were watching the game together until about half way through the third period when he excused himself to go make the post-game shakes for the players. Sakic and company would then have a drink ready for them right after the final buzzer.
So what should this post-workout drink look like? Honestly it doesn’t have to be anything too fancy. What we’re looking for is a carb to protein ratio around 4:1. And if you’re on the road and don’t have access to a kitchen, sink, blender etc there’s something else that works just fine. Chocolate milk.
Really? Yes and a recent study look at how effective chocolate milk was at enhancing recovery.
What they did was use two different drink samples. One was chocolate milk and the other was a carb and protein mixture. Both drinks had the same amount of calories as well as the same of carbs and protein.
The researchers had a group of cyclists perform high intensity sprints after which they were given chocolate milk or the carb plus protein drinks. These drinks were consumed immediately after finishing the sprints as well as two hours later.
15 to 18 hours later they had the cyclists do another physical test. For hockey players imagine playing in a tournament and finishing a game Sat at 6 pm and then playing again Sun at 9 am or 12 noon. A week later the cyclists repeated the test only this time they drank the opposite drink from the first week. If they had chocolate milk the first time now they had the carb plus protein drink. And vice versa.
What did they find?
There was no significant difference in time to exhaustion of the cyclists nor was there a significant difference of the levels of creatine kinase in their blood.
In other words chocolate milk was as effective as a commercially available protein recovery supplement in terms of recovery and minimizing muscle damage.
Here’s the citation for this study:
Pritchett, K, Bishop, P, Pritchett, R, Green, M, and Katica, C. Acute effects of chocolate milk and a commercial recovery beverage on postexercise recovery indices and endurance cycling performance. Appl Physiol Nutr Metab. 34:1017 – 1022. 2009.
And here’s the nutritional info for 1 cup of chocolate milk:
energy 192 cal
protein 9 g
carb 27 g
fat 6 g
So when you’re stuck for what to have after training or a game grab a chocolate milk. It has good dose of protein, a decent carb to protein and it doesn’t hurt that it tastes great as well.
I’m always intrigued when an article comes out with a position that goes counter to what we normally believe when it comes to training, nutrition and recovery.
I think it’s good when we hear things that challenge our conventional wisdom. It makes us think about why we do certain things. Do we simply select certain exercises because they are the ones we’ve always done?
Or do we look for new ways of doing things that generate better results, or take less time or both.
I’d like to think I’d fall into the second category. I know what my training philosophy is and I know what has worked for the hockey players I’ve worked with over the years. And when I come across something new I ask myself:
* What is the purpose of this new ‘thing’, whether it be an exercise, a warm up, a recovery technique, a nutritional approach etc?
* What about it is better than the old way of doing things?
* Does it lend to better performance or reduced chance of injury?
* Can we safely, effectively and morally implement this new ‘thing’ into our current programming and reap the benefits?
Because when you think about we are exposed to new options every day.
There are new pieces of training equipment. New types of shoes and apparel. New nutritional programs. As well many other options to do the job you are trying to with your hockey training.
Recently the Australian Institute of Sport (AIS) held meetings where a lot of buzz was created by the concept of training in a fasted state.
This goes counter to what most coaches and trainers would advise their athletes to do. AIS nutritionist Louise Burke explains the interest is related to cell signalling. As the proteins of interest are locked up carbohydrate stores, depleting the body may free up these proteins to send the signal related to the demands of training.
I’m not entirely sold on this idea just yet. And here’s why.
A summary of the benefits of this type of training included reduction in levels of body fat and making the body less reliant on the use of carbohydrates as an energy source.
I could brush my teeth with a screwdriver but I’d rather use a tooth brush. What I mean is that although we might be able to achieve an end goal (lower body fat) there are better ways to do this.
Secondly, as the intensity of exercise goes up I want my body to well trained to use carbs as a fuel source. As I lower my intensity, the body uses less carbs and more fat as a fuel source. Hockey is an explosive, anaerobic sport where I want to be able to derive energy quickly from carbs.
Thirdly, is it fat loss one of your main goals with your hockey training? Unless you’re Kyle Wellfed this probably doesn’t apply to you and many other hockey players.
Further, one of the main reasons we encourage a pre-workout or game meal is to provide fuel for the efforts but as well to be glycogen sparing. As you deplete the muscle and liver of glycogen you impair the ability of the body to recover post-workout.
And to hammer the point home further this is from the ACSM bulletin by Louise Burke.
‘Follow-up studies using TL strategies in well-trained athletes have not found any performance benefits over TH, although the muscle chemistry adaptation in the TL condition has often shown superior gains. Importantly, TL strategies have interrupted the capacity of athletes to train at high speeds or high power outputs.
Just to summarize Burke’s view on this topic:
* there are no performance benefits
* high speed and high power training is interrupted
when applying a low carbohydrate approach as recommended per the AIS discussion.
So what should you take out of all this?
Basically, for now I would not recommend this approach for hockey players. Even if your goal involves losing bodyfat there are better ways to accomplish.
Plus we should wait and see if other, independent labs can reproduce the same results and demonstrate benefits to training in a fasted state.
One thing I really enjoy about working with hockey players is that no two are the same. You never get the same experience twice.
You could have two players of the same age, height and weight but score completely differently on their assessments and therefore need to address different issues.
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So what does your post-workout plan look like? Is there a plan? Do you know what you’re supposed to be doing but sometimes forget to make the arrangements ahead of time? Or do you have no clue and will follow what everyone else is doing regardless of whether it is effective or not?
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