Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
Program Page 1
Athlete High Performance
Nutrition Program
ELITE HOCKEY DEVELOPMENT PROGRAM
Off-Season Strength and Conditioning
2016
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High Performance Nutrition Program: Pre-Workout, Post-Workout Supplements and Meal Plans, Study notes of Nutrition
Information on the Depth Athlete High Performance Nutrition Program, including recommended supplements for pre-workout, during-workout, and post-workout, as well as sample meal plans. The foundation of the program is proper hydration and healthy, nutrient-dense whole foods. a list of superfoods and sample meal plans for breakfast, lunch, and dinner.
What you will learn
- What supplements are recommended for pre-workout?
- What supplements are recommended for post-workout?
- What are some examples of healthy, nutrient-dense whole foods for athletes?
- What role does proper hydration play in athletic performance?
- What supplements are recommended for during-workout?
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Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
Athlete High Performance
Nutrition Program
ELITE HOCKEY DEVELOPMENT PROGRAM
Off-Season Strength and Conditioning
Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
- A. Athlete High Performance Nutrition Principles Table of Contents - What is Nutrition Really? - Role of Nutrition in Exercise - Benefits of High Performance Nutrition Program
- Responsibility
- Preparation
- Execution...........................................................................................................................................
- B. Athlete High Performance Nutrition Program – The Strategy
- PRIME - Daily Hydration
- BUILD - Protein with EVERY Meal
- NOURISH – 8 Servings of Vegetables EVERY Day, 2 Servings of Fruit EVERY Day
- FEUL – Complex Carbohydrates POST-WORKOUT and Mornings
- GROW – 4 Sources of Healthy Fats EVERY Day
- RECOVER – Pre/During and Post Workout Supplements
- SUPERCOMPENSATION – The Super Foods List
- C. Athlete High Performance Supplement Program
- D. Athlete High Performance Muscle Building Tips
- E. Athlete High Performance Fat Loss Tips
- F. Athlete High Performance Nutrition Program – Sample Meal Plan A
- G. Athlete High Performance Nutrition Program – Sample Meal Plan B....................................................
- H. Additional High Performance Meal Ideas...............................................................................................
Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
A. Athlete High Performance Nutrition Principles
What is Nutrition Really?
Food is your body’s way of obtaining energy so that you may transform it into a usable means to execute your body’s functions. Food contains nutrients, both known and unknown which provide you with energy and are vital to optimizing your performance. The foods you choose to put into your body can have a dramatic impact on your performance capacity. In fact, each meal is an opportunity to improve your body and your performance capacity, or make it worse. There is no in between. You train hard to achieve a specific goal and therefore you need to start focusing on the food choices you make to help optimize these training effects. Why put in so much effort in the gym and on the ice/field to throw it away with poor eating habits?
Role of Nutrition in Exercise
Nutrition is vital for your ability to recover from exercise. Exercise creates damage at the cellular level, largely by the repetitive contractions required by your muscles to produce movement. Exercise acts as a stress upon your body, which for a period of time weakens your body and makes it worse in order to produce a positive adaptation so your body will become stronger, faster or more powerful depending on the applied training. Without proper nutrition, your body does not receive the building blocks it needs to recover from training. After exercise, your body is in a state of breakdown known as ‘Catabolism’. Your body will remain in this catabolic state until it is provided with nutritional building blocks to begin the repair and recovery process. This is why nutrition is so important, especially after exercise, training or an athletic event. An exercise is only as good as your body’s ability to recover from it. Poor nutrition = Poor Recovery = Poor Performance. This can lead to overtraining, exhaustion, decreased motivation and especially injury.
Benefits of High Performance Nutrition Program
- Improved Performance in the weight room, on the ice and at the track/field
- Improved focus and motivation
- Decreased fatigue and stress
- Reduced risk of injury
- Improved recovery time from injury
- Improved recovery time from exercise stress
- Increased muscle mass
- Increased strength levels
- Decreased fat mass
- Improved immune system function/reduced likelihood of illness
- Improved anabolic (muscle building) hormone profile
Estimated Required Caloric Intake per day for the Off-Season Training Athlete
Athlete Weight 150 lb Athlete 180 lb Athlete 200 lb Athlete
Estimated Calories/day 3000 to 3500 kcal/day 3500 to 4000 kcal/day 4000 to 4500 kcal/day Calories per Meal (4) 750 to 875 kcal/meal 875 to 1000 kcal/meal 1000 to 1125 kcal
Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
As previously mentioned, food provides you with nutrients. Your body needs nutrients for energy, as well as providing your body with the structural building blocks needed to execute cell -functions, repair your muscles and promote cellular health. It is important for the food you eat to contain a large amount of nutrients. This concept is called, ‘NUTRIENT DENSITY’. Nutrient density is a vital for good nutritional habits.
A diet HIGH IN NUTRIENT DENSE FOODS would have the following benefits :
- Increased probability of muscular growth and development
- Improved recovery from strenuous exercise
- Anabolic hormone profile
- A higher total essential nutrient intake
- More essential nutrients per volume of food
1. Responsibility
As an athlete, you must take ownership over your own food choices. You want to lose body fat and increase muscle mass? Great, we can help you. Want to increase body mass and become stronger? Awesome, let’s do it! But, it is not going to be easy all the time. If it was easy then everyone would walk around with the body they wanted, but if you take a good look around the next time you are out, I doubt this is what you will see. Good nutrition takes focus and consistency. As an athlete you are responsible for your choices and your actions. Remember, the body will do exactly what you tell it to. How you take care of your body is your responsibility.
2. Preparation
Good nutrition does not just happen. As I doubt many of you have a personal chef to make you nutrient dense meals any time you want, you are going to have to make sure you are prepared, or you will not succeed. This builds on responsibility and means you must play an active role in grocery shopping, cooking and food preparation.
3. Execution
A plan is great, but it must be executed for it to be effective. If the plan on paper does not translate into food in your stomach, then your body cannot use it to make it better.
B. Athlete High Performance Nutrition Program – The Strategy
Our approach to your nutrition is simple – Nourish! Our goal is to help educate you on how to provide your body with the proper nutritional fuel to help it recover faster and maximize performance gains from your training. As you can see from the 7 Habits below, we will focus on a protein based diet with lots of vegetables and fruits with an adequate consumption of complex carbohydrates and healthy fats. Our goal is to help you develop healthy, consistent eating habits which are quick and easy to implement. We want to help show you there is always time to fuel your body. Nutrition MUST be a major priority for you as an athlete if you expect to get the most out of this off-season.
Our 7 Mandatory High Performance Nutrition Habits are listed below – PRIME, BUILD, NOURISH, FEUL, GROW, RECOVER, SUPERCOMPENSATE. These are the building blocks of the Athlete High Performance Nutrition Program
Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
High Performance Protein Food Recommendations
Whole Eggs (omega 3) Egg Whites Chicken (skinless, breast, thighs, legs, whole) Steak Lamb Salmon Lean Beef (ground, roasts) Turkey (ground, sausage, breast) Fish (sole, tilapia, tuna, sea bass, cod) Wild Meats (buffalo, elk, venison, emu, ostrch, bison) Shrimp, scallops
Quinoa Legumes (chick peas, black beans, kidney beans, navy beans) Nuts – almonds, cashews, hazel nuts, brazil nuts, walnuts Seeds – pine, chia Almond and Nut Butters Plain Greek Yogurt Cottage Cheese Almond Milk Spinach
Biosteel Whey Isolate Protein Supplement Biosteel Advanced Recovery Protein Supplement Branch Chain Amino Acids (BCAA) Supplement
Table 1: High Performance Protein Food Recommendations
3. NOURISH – 8 Servings of Vegetables EVERY Day, 2-3 Servings of Fruit
EVERY Day
Vegetables and Fruits are high in NUTRIENT DENSITY which is a vital concept to maximizing your training results. Vegetables and Fruits provide your body with the vitamins, minerals and anti-oxidants required to help repair the body after training. These vitamins, minerals and anti-oxidants will help you maximize the benefits of your protein consumption as they play a vital role in repairing and building muscle cells. High Protein without proper consumption of vegetables and fruits will not produce the same increases in muscle mass. Below is a list of some recommended vegetables and fruit sources.
Try different methods for cooking your vegetables including grilling or steaming them for variety; add spices, oils and different seasonings to give them some flavor; if you eat them raw avoid the ranch or blue cheese and try a blend of olive oil/balsamic vinegar or a hummus blend.
High Performance Vegetable Sources
Spinach Kale Greens Broccoli Zucchini Celery
Cauliflower Egg Plant Asparagus Carrots Mushrooms
Beets Radish Tomatoes Red, Yellow, Orange Peppers
Green Beans Cucumber Green Pepper Onions Green Onions
Table 2: High Performance Vegetable Sources
High Performance Fruit Sources
Strawberries Raspberries Blueberries Blackberries Acai berries
Grapefruit Oranges Mango Watermelon
Tangerines Bananas Pineapple Peach
Melon Cantelop Avocado Apricots
Grapes Pear Apples Cherries
Table 3: High Performance Fruit Sources
Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
4. FUEL – Complex Carbohydrates POST-WORKOUT and Mornings
Carbohydrates provide you with energy and are an excellent source of fuel for your body when used
properly. The key concept with carbohydrate intake is not all carbohydrates are created equal. This is a
concept athletes must understand, especially if looking to decrease body fat. There are 3 divisions of
carbohydrates based on complexity: monosaccharaides, disaccharides and oligosaccharides. The more
complex the carbohydrate (oligosaccharides), the slower the carbohydrate is digested and the slower its
digested components, glucose or sugar is released into the blood. The more simple the carbohydrate
(mono-disaccharides), the faster the carbohydrate is digested and the faster glucose or sugar is released
into the blood. When a large amount of sugar is released into the blood over a short period of time with
simple carbohydrates, our body recognizes this as a surplus of energy currency. If there is no immediate
need for this increased energy (ie. from intense exercise) then our body will store this currency,
primarily in the fat cells of our body. This is why foods high in fiber are important as they slow down the
release of glucose into the blood stream allowing the food we eat to be used gradually for energy
demands and not be recognized as a surplus to be stored as body fat.
In the Depth Athlete High Performance Nutrition Program our goal is to use carbohydrates properly to
help build lean body tissue, improve performance and assist in recovery. Our recommendations for
Carbodydrate intake for athletes are as follows:
- 35%-40% of Daily Caloric Intake should come from carbohydrate sources.
- Complex carbohydrates in the morning and post workout to maximize muscle protein synthesis.
- Vegetables with every meal.
- 2 servings of fruit per day.
- Simple Sugars post-workout as part of Biosteel Advanced Recovery Formula.
Table 4 provides some examples of the different types of carbohydrates. As a general rule, unless you
have just performed intense exercise you should select foods from the columns on the left side of the
page (complex/fibrous). If you are looking to reduce body fat, then you should only consume
fruits/vegetables with emphasis on vegetables over fruits, unless you have just performed intense
exercise. For those looking to gain weight, eat fruits and vegetables with every meal and focus on the
starchy carbohydrates in the morning and post exercise and possibly a small amount prior to bed. This
will help to ensure the best improvements in muscle mass while minimizing excessive body fat
increases, which will only serve to slow you down and reduce your performance.
High Performance Carbohydrate Sources
Complex Carbohydrates V&F Simple Sugar Carbohydrates Quinoa Sweet Potato Whole Grain Rice Red Potatoes White Potatoes Legumes
Whole Grain Pasta Whole Grain Bread Whole Grain Wraps Fibre 1 Cereal Bran Muffins
See Table 2 and Table 3 above
Recommend: Biosteel Advanced Recovery Formula
Avoid: Fruit Juice Soda Candy Chocolate
Sweets Pastries Ice Cream High Sugar Sauces (ketchup, BBQ sauce, etc)
Table 4: High Performance Carbohydrate Sources
Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
6. RECOVER – Pre/During and Post Workout Supplements
Taking advantage of your nutrition in and around training sessions is vital for optimizing proper recovery and performance. The Depth Athlete High Performance Nutrition Program Recommends the following supplements for Pre/During and Post Workout Supplements:
Pre/During – 1 scoop Biosteel High Performance Sports Drink, 1 scoop (5 grams) Creatine Monohydrate, 1 scoop (5 grams) Branch Chain Amino Acids (BCAAs) – in 500-700mL of water Post Workout – 1-2 scoops Biosteel Active Recovery Formula in 700-1000mL of Water
7. SUPERCOMPENSATION – The Super Foods List
This concept is very simple. As a training athlete you need to be eating large amounts of nutrient dense,
healthy food. Selecting items from the lists (Proteins, Carbohydrates, Fats) above will ensure you are
choosing from the SUPERFOODS! Do not just eat – FEED! Feed your muscles!
C. Athlete High Performance Supplement Program
As discussed above, the foundation for the Depth Athlete High Performance Nutrition Program is built upon proper hydration and healthy, nutrient dense whole food choices. Building healthy nutritional habits using whole food sources is a primary focus for our nutrition program. We use specific supplements IN COMBINATION with a healthy diet. As part of our High Performance Nutrition Program, we have recommended the following supplements to be used by our athletes as part of a comprehensive nutrition plan designed to optimize metabolism, recovery and performance.
Omega-3 Fish Oils (Genuine Health)
o Omega-3 fatty acids are integral to our health and well-being and are an important component of every cell in our body. Research has proven that Omega-3 from wild fish oils, like those in omega3 provide the best source of EPA and DHA for a healthier heart, brain, skin, mood, joints and more. 3 to 6 grams/day.
Greens+ Extra Energy Superfood (Genuine Health)
o With greens+ extra energy, you get all-natural energizing ingredients including taurine and naturally occurring caffeine from the kola nut, PLUS a full serving of nutrient-rich greens+ in every scoop! Just one scoop daily provides immediate, long-lasting energy, along with essential nutrients for a healthier, energized body – naturally. 1- servings/day.
Biosteel High Performance Sports Drink (Biosteel)
o BioSteel Sports HPSD uses a precise ratio of amino acids, electrolytes, organic minerals and B vitamins to fuel your body and fight exhaustion - helping you reach peak performance in any sport or physical activity. Pre-during workout, snacks, hydration.
Biosteel Advanced Recovery Formula or ARF (Biosteel)
o BioSteel Sports Recovery Formula provides a potent dose of key amino acids that the
body craves after periods of exercise. BioSteel’s proprietary blend of the highest quality amino acids are designed to repair muscle damage, enhance lean muscle gain, improve
Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
immune function and reduce the effects of exercise induced stress. Post Training, Exercise.
Biosteel Whey Isolate Protein (Biosteel)
o The BioSteel Whey Isolate Protein (WPI) promotes lean muscle growth and fuels your muscles with the highest grade of protein commercially available. The WPI is the most un-denatured form of whey protein available, its native protein structures are kept intact through a specialized production format. BioSteel Sports WPI has the highest protein content and biological value of any protein supplement on the market. The BioSteel WPI is lactose free and is low in fat and cholesterol. It has the lowest level of potential allergens of any comparable protein product on the market. 1-2 servings/day.
Branch Chain Amino Acids or BCAAs (PVL)
o BCAAs (the 3 essential Branch Chain Amino Acids; L-Leucine, L-Valine and L-Isoleucine) are directly linked to muscle protein growth. Taking BCAAs during or after training prevents muscle loss and improves whole muscle recovery. 10 grams/day.
Creatine Monohydrate (PVL)
o 100% Pure Pharmaceutical Grade Creatine. Rigorously tested by athletes around the world since 1996; delivers power, strength and speed. Taken at the proper dose with water, creatine does not cause dehydration or heaviness from bloating. 5 grams/day.
D. Athlete High Performance Muscle Building Tips
The following strategies have been provided for athletes who are looking to increase body mass and muscle mass. Many of our athletes need to increase their body mass so they can be stronger and more effective in their sport. The following strategies are excellent ways to accomplish this goal.
1. Eat more. Eat early. Eat often. If you want to get bigger then you need to be eating, almost all the time. As a general rule, if you are not eating then you are not growing. Now this does NOT give you the okay to just eat whatever you want all the time. Remember, you are trying to gain muscle mass, not just increase body fat. A bigger but fatter athlete is not a superior athlete so make sure you stick to healthy, nutrient dense food when trying to gain weight. NEVER skip breakfast and always be prepared. 2. Drink your calories – ‘Supershakes’ are your friend. With the large amount of calories you are going to want to put into your body, it can be difficult to attain this through consuming food alone. For this reason SUPERSHAKES are a great way to get a lot of high quality calories in a short amount of time. See the section on Super-shakes below for more information. 3. Start the day with a liquid meal when possible (20-30 grams of Biosteel Whey Isolate Protein in a shake about 30-40 minutes before breakfast). As soon as you wake up in the morning consume a Biosteel Whey Protein shake while you get ready for your day. This will provide your body with fast digesting protein after being in a fasted state during the night. Then when you are dressed and ready for your day, eat your regular breakfast. This will help you add valuable calories at a time when your body can use them the most, in the morning. This is a quick way to pack on muscle to your frame.
Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
E. Athlete High Performance Fat Loss Tips
The following strategies have been included in this program for those athletes interested in reducing
body fat and improving their body composition. These strategies are practical behaviors you can
implement easily and start seeing results immediately. Fat loss can be very simple and can occur quite
quickly if you are disciplined and stick to these guidelines.
1. Stop eating at 80% fullness and take your time when eating. This is simple yet very effective. There
is a delay from your brain to signal when you are full. If you stop eating before you ‘feel’ full, you will
avoid overeating. Any food or caloric intake when in surplus (even healthy, nutrient dense food) will be
recognized by the body as unnecessary for immediate use and stored as body fat. To reduce body fat
storage, follow this rule and avoid over-eating.
2. Get 5 hours of exercise each week. In order to lose body fat you must be in a caloric deficit, meaning
the energy expended must be greater than the energy consumed through food. The best way to do this
is to make sure you are getting 5 hours per week of exercise. Most of our athletes are very active, but
total your hours up over the week. Having a difficult time getting in your 5 hours of exercise? include a
run or brisk walk in the morning before breakfast, add in an extra interval session in, attend strongman
Saturdays at Depth or find some other way to get that extra exercise in. It will make a difference!
3. Get 7-8 hours of sleep every night. Without adequate sleep our body’s catabolic hormones such as
cortisol and our anabolic hormones such as testosterone (even in females) become imbalanced, with an
excessive amount of cortisol present. This changes the way our body stores fat and can be a cause of
excess abdominal fat. Sleep is important for recovery of all systems including the muscular, digestive
and nervous system. If these systems are in a state of fatigue it will slow down your body’s ability to
burn fat and prevent you from getting leaner.
4. Fruits/Grains in the morning or 1 hour post workout only. Managing blood sugar is extremely
important for fat loss. ANY time there is a rapid increase in blood glucose (sugar) from high sugar foods
such as fruits or carbohydrates the body will recognize this as a surplus and store in your fat cells. When
looking to lose fat, you want to AVOID this at all costs. For this reason, eat these types of carbohydrates
when the body is in need of them such as post exercise. This will ensure these carbohydrates are being
used to help your body recover and grow instead of increasing body fat. One reason fruits are best in
the morning, is that the carbohydrates stored in your liver (liver glycogen) has been depleted during the
night to help maintain blood sugar levels. Liver glycogen prefers the sugar found in fruit. Therefore,
when eating fruit in the morning you are simply restoring liver glycogen and not storing fat. For the
fastest results, fruit in the morning and starchy carbohydrates only after exercise. All other meals
should contain protein, fat and lots of vegetables.
5. Increase your intake of healthy fats (nuts, seeds, flax, peanut/almond butters) as you reduce your
carbohydrate intake. One of the best ways to do this is to include extra virgin olive oil as either a salad
dressing (with balsamic vinegar) or as a vegetable dip (again with balsamic vinegar). Try to get at least 2
Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
tablespoons of fat with each meal. This can include adding some nuts, nut butter or avocado to your
meal as well.
6. Take 6-9 grams Omega 3 fish oils each day. This is another excellent way to increase your dietary fat
intake. Fish oils will help to stimulate fat metabolism and keep your body using its fat stores for energy
all throughout the day. The more fat you burn for energy, the leaner your body will be. This is an
extremely effective way to help reduce fat and build lean muscle.
7. Avoid ALL high sugar drinks (soda, sport drinks, juices). Period. These will not help you recover and
contain very little nutrition. If you want fruit in the morning, have some fruit. I am not saying all fruit
juice is bad, but if you want to reduce body fat then it is something you need to avoid. Get in the habit
of drinking water and healthy teas such as green tea. If you find water boring, try adding some sliced
lemon to it.
8. Eat vegetables with every meal to increase fibrous carbohydrate intake. Not only are vegetables
very nutrient dense, but they also are high in fiber which helps to control blood sugar levels. The better
you manage your blood sugar, the leaner your waistline.
9. Drink 3 L of water each day. Water will help keep the body functioning at a high level. With
dehydration your bodily functions slow and so too does your metabolism and fat burning mechanisms.
To keep your body a fat burning machine, start each day with 2 glasses of water and make sure to stay
on top of your hydration.
10. Prior to workout, take 1-2 scoops Biosteel HPSD (Pink) and 3 Fish Oil/Omega 3 pills. Avoid
breads/sugars/fruit. If you want to use more fat for energy during your workout, avoid eating foods
with sugar (such as Gatorade, fruit, grains) prior to exercising. This will force your body to use more fat
stores as energy substrates as opposed to the sugar in the bloodstream available from the food you just
consumed. To increase fat mobilization and fat burning during exercise try taking 3 Omega 3 fish oils
along with your Biosteel HPSD. This is a very effective strategy!
11. Be smart and pay attention, remember good nutrition is honest. If you are serious about reducing
fat, then stay disciplined and make good choices. If you make poor choices your body will tell you by
keeping you further from your goal.
12. Plan to break the rules, stay focused and reward yourself at a specific day and a specific time.
Preferably post workout. It is impossible to be perfect all the time and you don’t have to, but be sure
when you decide to break the rules a little that it is planned and does not occur too frequently. Pick one
day of the week as a ‘cheat day’, where you let yourself enjoy certain foods you otherwise would not.
For example, you could use Friday as a day where you let yourself have some desert or stray from your
plan. Just make sure you exercise on this day and don’t let it stretch to Saturday and Sunday. Pick one
day; use it as a reward for yourself and also as motivation to eat ‘clean’ the rest of the week. Make it a
day you look forward to, but stay healthy the rest of the week. Follow this rule and you will see some
great results.
Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
Item Quantity Calories Protein g Carbohydrate g Fat g Omega 3 Eggs 3 210 18 15 3 Egg Whites 0.25 cup 90 21 0 0 Avocado 0.25 medium 40 1 2 4 Chopped Baby Spinach 1 cup 7 1 1 0 Chopped Porabellow Mushrooms 0.25 cup 26 3 5 0 Chopped Bell Pepper 0.25 cup 10 0 2 0 Chopped Red Onion 0.25 cup 22 0 5 0 Sliced Tomato 2 slices 17 0 1 0 1 Slice Havarti Cheese 1 slice 60 3 0 3 Olive Oil 1 tbsp 119 0 0 14 Cinammon dash 0 0 0 0 Garlic dash 0 0 0 0 Basil dash 0 0 0 0 TOTAL 601 47 31 24
Spinach and Avocado Omellette
Instructions
- Pre-heat skillet on medium heat. Add 1 tbsp Extra Virgin Olive Oil. 2. Add chopped mushrooms, bell pepper, onion to the skillet and cook for 2-3 minutes over medium heat. 3. Add baby spinach and avocado and let cook for 1-2 minutes over medium heat. 4. Add pre- scrambled eggs with spices added. 4. Allow Egg to cook until ready to flip. 5. Flip Omellette, add the sliced havarti cheese and sliced tomato. Then fold omellete over and ready to serve.
Item Quantity Calories Protein g Carbohydrate g Fat g 1 Sliced Chicken Breast (pre- cooked) 1 - 4oz 164 26 0 1 Baby Spinach Raw 2 cups 14 2 2 0 Cooked Quinoa 0.5 cup 111 4 20 2 Sliced Apple 0.5 36 0 10 0 Chopped Celery 1 stalk 9 0 1 0 Cherry Tomatoes 10 40 2 7 0 Sliced Strawberries 0.25 cup 13 0 3 0 Blueberries 0.25 cup 21 0 5 0 Pecans Halves 10 100 1 2 10 Cashews 10 87 3 5 7 Almonds 10 21 2 2 5 Avocado 0.25 medium 40 1 2 4 Olive Oil Based Dressing 3 tbsp 90 0 3 6 Havarti Cheese Pieces 1 slice 60 3 0 3 TOTAL 806 44 62 38
Super Spinach and Chicken Salad
Instructions
- Pre-cook chicken breast (add spices as desired). 2. Fill bowl with 2 cups raw baby spinach. 3. Add Sliced Chicken, cooked quinoa, berries, tomatoes, apple, chopped vegetables and nuts, cheese, avocado. 4. Add olive oil based dressing. 5. Ready to eat.
Item Quantity Calories Protein g Carbohydrate g Fat g Fresh Atlantic Salmon 1 medium 241 34 0 11 Boiled Sweet Potato 1 medium 248 4 58 0 Boiled Apple 0.5 raw 36 0 10 0 Pecan Halves 10 100 1 2 10 Asparagus (steamed) 12 spears 48 5 9 0 Cherry Tomatoes (Fresh) 10 40 2 7 0 Carrot Sticks (Steamed) 1/2 cup 26 0 6 0 Cinammon 1 teaspoon 0 0 0 0 Brown Sugar 1 teaspoon 20 0 5 0 Ogranic Maple Syrup 1 teaspoon 50 13 0 0
TOTAL 809 59 97 21
Salmon and Sweet Potato Mash with Steamed Vegetables
Instructions
- Cook Salmon either on grill or using oven at 350 degrees. 2. For Sweet Potato Mash - boil sweet potato and apple together until soft. Then mix together using hand whip. Add in the cinammon, brown sugar and syrup as you blend. Make sure it is smooth with no chunks in the mix. Then add the pecan halves. Add more cinammon as needed for taste. 3. Steam asparagus and carrots together. 4. Serve salmon with sweet potatos, asparagus/carrots and tomatoes.
Item Quantity Calories Protein g Carbohydrate g Fat g Unsweetened Vanilla Almond Milk 0.75 cup 20 2 2 0 Biosteel Chocolate Whey Isolate Protein 1 scoop 97 23 0 0 2% Cottage Cheese 2 tbsp 73 10 2 4 Avocado 0.25 medium 40 1 2 4 Organic Peanut Butter 2 tbsp 200 8 6 16 Raw Almonds 10 21 2 2 5 Banana 1 medium 105 1 27 0 Ice 2 cubes 0 0 0 0
TOTAL 556 47 41 29
Chocolate Peanut Butter SUPER Shake
Instructions
- Add almond milk to blender first, then additional ingredients in following order: whey isolate, cottage cheese, avocado, peanut butter, almonds, banana, ice cubes. 2. Blend together and ready.
Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
G. Athlete High Performance Nutrition Program – Sample Meal Plan B
Meal Time High Performance Nutrition Program
Breakfast^7 am^ High Performance Oatmeal 1 Glass Water with Lemon 3g Omega 3 Fish Oil (Genuine Health) Morning Workout (Pre-during)
9 am (^) Biosteel HPSD x 1 scoop , Creatine Monohydrate x 1 scoop (5 grams), Branch Chain Amino Acids (BCAA) x 1 scoops (5 grams) in 500 - 700mL Water Morning Workout Post
10:30 am Biosteel Advanced Recovery Formula (ARF) x 1-2 scoops in 700 - 1000mL water Lunch^11 am^ – 12 pm
Turkey Balls and Quinoa Salad 1 Glass Water with Lemon Afternoon Snack 3 pm^ –^4 pm
1 scoop Biosteel Whey Isolate Protein 1 scoop Greens+ (Genuine Health) 3g Omega 3 Fish Oil (Genuine Health) Dinner^6 pm^ ^ Coconut Chicken Strips with Steamed Vegetables 1 glass Water with Lemon Snack 8 pm^ ^ Muscle Fuel Fibre 1 High Performance Cereal
H. Additional High Performance Meal Plans and Menu Ideas
H1. The following meal plan is designed for an athlete who weighs 170-190lbs. Small changes can be
made to the meal plan to increase or decrease caloric intake to accommodate differences in weight.
Meal Menu Item Quantity Protein Carbohydrates Fat Calories
Breakfast
Water 500mL 0 0 0 0 Lemon Slice 1 0 0 0 0 Spinach & Cheese Omellette 1 41 3 27 420 Watermelon 1.5 Cups 1 12 0 46 12 Grain Bagel 0.5 5 19 2.5 115 Organic Peanut Butter 1 tbsp 3 3 8 100
Meal Totals 50 37 37.5 681
Snack
Hard Boiled Eggs 3 18 2 15 290 Banana 1 2 34 0 134 Brazil Nuts 10 7 6 32 78 Water 500mL 0 0 0 0 Greens + 1 scoop 2 9 2 66 Biosteel HPSD 1-2 scoops 0 0 0 0 BCAA/Creatine 1 scoop 0 0 0 0 Omega 3 3 grams 0 0 3 30
Meal Totals 29 51 52 598
Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
Breakfast Option Ingredients Instructions High Performance Oatmeal
- ½ cup unsweetened almond milk with ½ cup of water in a pot and bring to boil
- Add ½ cup Large Flake Whole Oats sprinkled with cinnamon and ½ chopped apple and cook over medium heat until the liquid has been absorbed – oats should be cooked, if not add more almond milk and continue
- In a separate bowl, mix ¼ cup of water with ½ scoop Vanilla Whey Protein or blend together quickly
- Add Cooked Oats/Apple to a bowl with the mixed protein/water (acts as the milk)
- Then add small handful of walnuts, some sliced strawberries, blueberries, blackberries, raspberries or any other type fruit ie. banana
- Pour a little organic maple syrup over the mix and Enjoy! Turkey Sausage Breakfast Skillet
- Add 1 tbsp olive oil to fry pan •Chop ¼ cup onion, ¼ cup chopped mushrooms, ½ cup green/yellow/red pepper, 0.25 avocado, ½ cup chopped baby spinach, ½ cup pre-cooked sweet potato squares
- Chop 1-2 pre-cooked lean Turkey Sausage
- Add all the ingredients to fry pan on medium heat and simmer for 5 minutes
- Add 2-3 whole eggs (omega 3 preferred) and ½ cup of egg whites in a bowl. Add spices (garlic, salt, pepper) and mix together. •Add eggs to pan and scramble as a skillet
- For more healthy fats, add 1 sliced 3 x 3 cm cube of natural cheese.
- Add ½ cup chopped tomato.
- Cook until eggs are ready. Then Ready to eat.
High Protein Pancakes ^ Add 1 scoop of Vanilla Biosteel Whey Isolate Protein to a blender with 2 omega 3 eggs Add 1 tablespoon of cottage cheese Add 1 banana Add ¼ cup almond milk Add 1 dash of cinnamon, 1 dash of nutmeg and 1 dash of ginger Blend ingredients together Prepare a fry pan on low medium heat and grease the pan with coconut oil Pour the batter into the fry pan (can also add blueberries and dark chocolate pieces, even some sliced banana for extra calories). Wait until the pancake starts to bubble and then flip. Cook on both sides and serve with organic maple syrup,add some sliced berries, banana etc
Berry Blast Breakfast SUPER Shake
Blend the following: ½ cup unsweetened Vanilla Almond Milk 1 tablespoon plain greek yogurt or cottage cheese 2% 1 scoop Biosteel Vanilla Whey Isolate Protein ¼ frozen berries 0.25 Avocado Small amount of Baby Spinach 1 tbsp ground flax or flax oil A few mixed nuts *chia seeds small amount (pinch) 2 ice cubes
Muscle Fuel Fibre 1 High Performance Cereal
Add the following to a big bowl (great post workout snack): 1 scoop Biosteel Vanilla Whey Isolate Protein (can also use chocolate if preferred) blended with 1 cup unsweetened almond or coconut milk 1 - 2 cups Fibre 1 Cereal ½ cup frozen berries 1 sliced banana *mix together and enjoy as a high protein, nutrient dense cereal option
Steak and Eggs Simple and easy combination. Scramble up 3 Omega-3 eggs and ¼ cup of egg whites. Serve eggs beside a grilled 6oz steak cooked to your preference. Add 2 slices of multi-grain toast with organic peanut butter for more calories.
Depth Training Elite Hockey Development Program – #OS2016 High Performance Nutrition
Breakfast Burgers •1 package of lean ground meat (any variety approx.. 500 grams) •1 cup of whole flake oats •1 whole omega-3 egg •1 tsp of chili powder •1 tsp cumin spine •Salt, pepper, steak spice – additional spices •½ Cup Chopped onion •Can add chopped mushrooms, sliced cheese, bbq sauce, mustard, etc for added flavour and taste *Mix together in a big bowl and then either separate into burgers and BBQ or put into muffin tins (below surface just like with muffins) and place in a pre-heated 375 degree oven and cook for approximately 20 - 35 minutes. Muscle Fuel Mix Mix the following together in a bowl for a quick, nutrient dense breakfast option: 3 - 4 tablespoons oatbran 1 tablespoon Chia Seeds ½ banana sliced ¼ cup blueberries 1 tsp raw honey 1 tablespoon organic peanut butter or almond butter 1 tablespoon coconut oil Spinach & Cheese Omelette
2 whole eggs ½ cup egg whites 1 cup chopped spinach 3 sliced medium cheddar cheese 1 tbsp salsa
Pepper, spices
Breakfast Wrap ^ 1 whole egg ¼ cup egg whites ¼ cup shredded cheese Mushrooms, onions, green pepper 1 tbsp salsa 1 whole wheat wrap Almond Banana Nut Bars
Ingredients: 1/2 cup (128 grams) almond butter 2 bananas, mashed 1/2 cup (78 grams) whole almonds 1/4 cup (50 grams) dried apricots 1/4 cup (40 grams) raisins ¼ Dried blueberries 1/8 pumpkin seeds 1/8 cup sunflower seeds 1 cup rolled oats (GF if you would like) Directions:
- Preheat oven to 350 degrees F. Lightly grease then line 9x9 tin with parchment paper.
- In a small pot heat almond butter and mashed bananas. Stir gently until well combined. Set aside.
- In a food processor, coarse chop the almonds. Use a knife to coarse chop apricots, raisins and blueberries.
- Transfer to a bowl. Mix in seeds and oats. Fold in the almond butter mixture. Press the batter into prepared loaf tin. Bake for 20-25 minutes. Let cool before cutting into bars/squares. Wrap individually in cellophane and store in fridge for up to 1 week. Yields 12 bars.
_Recommend 1 medium piece of fruit in combination with 3 grams Omega 3 Fish Oils and 1 large glass_*
of water with Lemon as part of your complete Breakfast