5 ESSENTIAL STRATEGIES YOU NEED TO IMPLEMENT TO REJUVENATE YOURSELF THIS HOCKEY SEASON
What I wish I had known as a hockey player
I wish I would have done a better job rejuvenating my body as an athlete. When I played Division 1 NCAA hockey, I would get to go home for a few weeks over the holidays. I would be in desperate need to rejuvenate after a demanding first semester, but I didn’t always know how to. I like to think my good nutrition helped me out here. One year during the holiday break, my mother gave me a pedicure to help with my calluses I had built up. First practice back after the holiday break, I got an awful blister because the calluses I had built up to protect me were gone. Safe to say, a pedicure wasn’t a good rejuvenation plan over the holidays…
Hydration is the first step to a high performance diet. At Eat This For Performance, we encourage you to be thinking about hydration every 2 hours. While rejuvenating, you will likely need less water than during play. Carry a water bottle with you and make sure you hydrate every 2 hours. The second step to performance eating during rejuvenation is to eat superfoods! When you are rejuvenating, you are not as active and therefore do not need to focus on eating Energizers. The superfoods give you superpowers from the vitamins/minerals in them that your body needs to really rejuvenate. During the rejuvenation period, everyday you should consume an Immunity Enforcing Superfood (e.g. zucchini, onion, cauliflower), a Breath Easy Superfood (e.g. celery, arugula), and a Bone Strengthening Superfood (e.g. spinach, almond milk). In addition, you should eat Energizers at 3 moments in day, Superfoods at 3 moments, and Muscle Builders at 4 moments. Don’t have our Eat for Performance Food List yet? You can get it here: www.et4p.com
A strategy that athletes often use is visualization during their sport. A hockey player may visualize scoring a goal, or stopping a puck. You can visualize your rejuvenation too! What does your best bone structure and muscle structure look like? What are your energy levels like? What do you feel like? This will be different for every hockey player. During your rejuvenation, visualize your most rejuvenated superpowered self!
PRO TIP: An easy way to get collagen in your diet is to consume gelatin, often found in Jell-O, an hour before training. It’s easy and only requires two ingredients: Gelatin and Vitamin C rich juice. I wish I had done this as an athlete and benefited from it!
-80g (½ cup) of gelatin powder
-1½ Cup vitamin C enriched juice
- Bring 1½ cup of Vitamin C enriched juice to a boil
- Add the juice to the gelatin and whisk until dissolved
- Pour gelatin mixture into molds or an 8” square pan
- Place in the fridge to set
- Cut into 8-10 pieces
As you peak in rejuvenation, you are getting ready to get back to play! However, you can be doing other types of play as you rejuvenate to keep the fun going. Find a way to have fun outside of your sport. Then you will come back even more ready to be a champion! As you head into this high demand period in the hockey season and into the holidays, use these strategies to make sure you come back more prepared than ever to take on the second half of the hockey season!
How do you rejuvenate? Let us know in the comments!