Proteins
Importance of Proteins in our diet (5)
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What about Protein Supplementation for Hockey players? (5)
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Types of Protein to consume? (5)
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- Lean meats such as chicken, grass-fed beef, game meats, seafood (fish).
- Eggs, and dairy products are good protein sources, as they also provide a wealth of vitamins, and minerals (Above two options have all 9 essential AA required by humans).
- Avoid meats high in fat, as this will slow gastric emptying rates post-exercise.
- Peanuts immediately post-exercise are a good way to enhance protein synthesis.
- More research is needed into the type of proteins that are optimal to performance.
Conclusion
- Make sure you consume 20-25g of protein with ~100g of CHO immediately post game/practice/ training session to optimize protein synthesis (5).
- Have protein make up 10-35% of your total energy intake for the day, 20-40% is optimal for a strength athlete such as a hockey player (6).
- DO NOT waste your money on protein supplements, odds are you eat a typical NA diet, and because of your high levels of training you are achieving ample amounts of protein in your balanced diet!! (5)