Nutrition for the game.

[pzilla3 0]

The thing I really like to use is Genr8 Vitargo S2. It's an engineered carbohydrate that your body assimilates faster than a simple carbohydrate but breaks down like a complex carb for sustained energy. I mix it up in 9 oz of water and drink 3 oz before each period. It's great for non-jittery energy.

Doesn't give you that heavy stomach feeling that alot of other carbohydrate supplements have in the past.

[Katzenjammer 1]

The thing I really like to use is Genr8 Vitargo S2. It's an engineered carbohydrate that your body assimilates faster than a simple carbohydrate but breaks down like a complex carb for sustained energy. I mix it up in 9 oz of water and drink 3 oz before each period. It's great for non-jittery energy.

Doesn't give you that heavy stomach feeling that alot of other carbohydrate supplements have in the past.

Wow, that stuff looks kinda good. How does the unflavored stuff taste?

[pzilla3 0]

Wow, that stuff looks kinda good. How does the unflavored stuff taste?

I can vouch for the Orange and Fruit punch (both good), I'll ask my sales rep for a sample of the unflavored this week and I'll let you know.

[AllCanadian 2]

I will be getting some extend! I have heard way too many good things to pass it up! Any particular flavor?

Tough to say there's a newer version out in the states that hasn't hit Canada yet. The ingredient profile is better but some reviews on the taste doesn't seem as great. As far as the old formula Watermelon, Grape and Apple were all great for me and I'd rank them in that order.

[mug25 2]

I will be getting some extend! I have heard way too many good things to pass it up! Any particular flavor?

Flavors of Xtend that I've tried:

Orange, Green Apple or Raspberry are great but honestly, you cant go wrong with any flavor of Xtend. I LOVE the Green Apple.

Wow, that stuff looks kinda good. How does the unflavored stuff taste?

Unflavored Vitargo is TERRIBLE. That pretty much goes for any unflavored supplement. The moment you add it to a drink it definitely effects the flavor in a negative manner. I really like the Fruit Punch VitargoS2. The Orange I couldn't do. I finished off a tub and that was it. Went right back to Fruit Punch.

Try mixing the fruit punch with Strawberries & Cream Myofusion. Pretty good post workout mix.

[tareatingrat 4]

Flavors of Xtend that I've tried

I read this, thinking of ExtenZe. Which would, I think, be a terrible pre-game supplement.

Anyway, I think the majority of supplements and energy drinks are pointless for most people. Unless you're playing a few games in a day or are working at a high level, you're better off spending your money on real food and simply drinking water.

I don't mind these threads, because at least people are trying to help others with nutrition related questions and have good intentions, but from my experience, everybody is going to react differently to different "diets," supplements, and foods.

The best advice I can give, and probably the safest, is to simply cut out or significantly reduce processed foods and exercise. I do think it's really that simple.

After that, it takes a bit of experimentation to see how certain foods affect your energy levels and mood, but eventually you'll be able to dial in when (and what) you should be eating before games/exercise.

I would personally, from experience, stay away from the majority of supplements. I personally only bother with protein and vitamins now, but I used pretty much everything in the past. Honestly, a lot of vitamins are of questionable efficacy (your best bet is a high-quality, pharmaceutical grade bottle), so it's up to you. I've tried fat burners, including the ephedrine/caffeine/aspirin stack in the past, and I think I ended up with more problems than anything. Sure, some of them give you a boost, but it's not necessarily a good boost. Much of it is psychological, as in, "Well, I spent money on this, so I'm gonna work hard." So you work hard, and the weight comes off, you have more energy, and you chalk it up to the supplement helping. In reality, you were just working hard.

Let's be honest, if a lot of these supplements actually worked, everybody would use them and there wouldn't be a debate on their usefulness.

The problem is, the food we should be eating is not the food we are eating. I'm not saying this from a holier than thou perspective. I used to be 286lbs, dropped down to 199lbs, and now I'm hovering around 230lbs. I struggle with willpower and food choices everyday. But coming from a person who has read a ton and put it into practice, it all comes down to, like everything else, the KISS principle. Keep it simple.

But it takes time to get to know your body, probably a couple of years, at least. After a number of years experimenting with diets, exercise programs, supplements, etc, I can pretty much pinpoint why I feel the way I do throughout the day. To generalize: Headache? I'm dehydrated. Lethargic? I ate too much processed crap throughout the day (and can usually pinpoint the meal). Depressed? Haven't been exercising enough. Hands aren't working on the ice? Need more carbs. Tired? Went too long without eating throughout the day.

Don't let what I'm saying discourage you. The best thing you can do is educate yourself as much as possible on the topic and do what works for you. Just because I do one thing doesn't mean it's going to be the best option for you.

[jds 20]

Getting carbs mostly from whole grain cereal, white rice and healthy veggies.

Brown rice is much better than white rice as it has more fibre in it and is, therefore, lower on the glycemic index. The fibre and germ in brown rice (which is removed to make white rice) slows the digestion of the carbohydrates into the blood stream and prevents a glucose spike which can lead to an energy crash.

[Powerfibers 8]

This is true, I just can't stand he nutty taste of brown rice. A question I always wanted though is if long grain rice like Basmati is significantly better than average white rice? Any idea.?

[jds 20]

My guess would be Basmati is better but it comes in both white and brown varieties. THe brown basmati has more fibre than regular brown rice so it makes sense that the white basmati would have more than regular white rice but that is just my assumption.

[Powerfibers 8]

Thanks.

[pzilla3 0]

My guess would be Basmati is better but it comes in both white and brown varieties. THe brown basmati has more fibre than regular brown rice so it makes sense that the white basmati would have more than regular white rice but that is just my assumption.

You're correct. It is a more complex carb than white rice. Also try quinoa pastas or whole seeds.

[Katzenjammer 1]

The "glycemic" difference between brown rice and white rice is really not all that important. As an active athlete, white rice is not only preferred (being completely allergenic, unlike brown rice), but it tastes a lot better. I prefer Basmati because it tastes the best imo.

There is so much debate around the glycemic index (see the comparisons to the Glycemic Load, etc.); unless you're a diabetic I would completely ignore it, within the context of my previous recommendations (no sugar, no flour, very little grains if any, and opt for berries over most fruit).

[pzilla3 0]

There is so much debate around the glycemic index (see the comparisons to the Glycemic Load, etc.); unless you're a diabetic I would completely ignore it, within the context of my previous recommendations (no sugar, no flour, very little grains if any, and opt for berries over most fruit).

That's how you become a diabetic. heh

[jds 20]

Quinoa is great because of the extra protein in it and it is just as easy to cook as rice though it tastes like cardboard on its own. As for glycemic index I guess it would depend on when you are ingesting the foods. High GI foods like white bread might be a great thing to scarf down right after activity to replenish glycogen straight away but the slower digesting carbs might be better later in the day to keep that trickle of carbs going into your system as your day winds down and you sleep. When I was and endurance participant I used to use flat Coca Cola all the time during training for the super fast delviery of sugar (and caffeine) but never touched the stuff during the a normal day. Timing of different types of foods and purposes (energy, recovery etc) is important.

[Katzenjammer 1]

That's how you become a diabetic. heh

Eating white rice never made anyone diabetic.

Seriously, you really don't know what you're talking about when it comes to nutrition, much less performance nutrition.

[pzilla3 0]

Eating white rice never made anyone diabetic.

Seriously, you really don't know what you're talking about when it comes to nutrition, much less performance nutrition.

Oh right, plowing through simple carbs and processed sugars has never had anything to do with diabetes.

That was meant to be a joke, btw.

[skyscrape 5]

To generalize: Headache? I'm dehydrated. Lethargic? I ate too much processed crap throughout the day (and can usually pinpoint the meal). Depressed? Haven't been exercising enough. Hands aren't working on the ice? Need more carbs. Tired? Went too long without eating throughout the day.

Don't let what I'm saying discourage you. The best thing you can do is educate yourself as much as possible on the topic and do what works for you. Just because I do one thing doesn't mean it's going to be the best option for you.

So I must say, I have been doing the diets and training hard for years as well. But being a big guy naturally I have always had issues finding the right amount. I asked the original question from a nutrition stand point, not a Supplement standpoint. I worked in a supplement store for 2 years and lifted with strongmen and bodybuilders for the better part of four years. Supplements are a gimmick for the most part. BCAA's, Creatine, Protein, Multiple Vitamin all have their place. What I was looking for was help regarding any guys who may have had experience with a team nutritionist or any nutritionist for that matter. I appreciate all the help i have read on here so far.

In the quote above where you start to generalize feelings throughout the day...brilliant! This is what I was looking for. I have felt many of these things and even thought that what you stated was what was going on, but I never listen to myself and just brush it off.

My hands were suffering big time, it makes sense now. Low glucose from low carbs will cause issues with brain function and reaction time, hence why my hands have been shit.

I get lazy mid day...it is the processed foods. I would usually just brush it off as a bad day.

I have been dealing with depression lately and I just thought it was because I was not getting anywhere with the diet. I was not lifting or doing any body weight exercises outside of hockey.

This was what I was hoping for so thank you very much.

Since new Years I have lost 12 lbs. SO I feel better. Now that I have introduced carbs back in to my diet my hands have gotten better and I am feeling better through the day. Today I feel like crap because this weekend was a lot of processed foods.

[tareatingrat 4]

I'm glad I could help. All I've got to go on are my experiences in dealing with weight issues.

Most people never really pay attention to their bodies. All the experimentation with supplements and whatnot did have the useful side effect of making me actually listen to what my body was saying.

Glad to hear you're on the right track!

[sdougherty 0]

No matter what I eat pre-game I always feel sick. I have tried it all and im really getting fed up with it! Anyone have suggestions for a player with a weak stomach.

[Katzenjammer 1]

No matter what I eat pre-game I always feel sick. I have tried it all and im really getting fed up with it! Anyone have suggestions for a player with a weak stomach.

What do you mean you "feel sick"? Is this only "pre-game"? What is it you're eating pre-game?

[mug25 2]

Glad this thread came back. Lots of good information here.

[tareatingrat 4]

I find I can't eat much before a game. I try to eat a good two hours before. If I'm really sluggish or hungry, I'll eat something just before the game like an apple or banana. If I'm stuck, a chocolate bar.

There are a couple of things that don't work for me before a game.

Burgers. If I eat a burger before a game, even four hours before, I'm just stupid on the ice. Don't know why. Ice cream, however, seems to work great. Probably because one is high in fat/protein, the other sugar, but I can eat almost anything a couple hours before a game and be fine, but burgers absolutely kill me.

Caffiene does not work for me at all. I get too jittery and my brain plays faster than my hands.

Painkillers make me lethargic for some reason and I play dumb.

Sport drinks make me feel heavy. The "light" sport drinks (G2, etc.) are better.

A nap before a game, depending on how long, can be good, but usually ends up with me being slow to react on the ice.

When you have an off game, take note of what you ate/did throughout the day. Try following the same routine the next time you play a game and see what the results are.

[skyscrape 5]

I like eating sushi about 5 hours before I play. Then something light like a smoothie if I get hungry. I have been taking straight beta alanine before I play lately and my legs have felt amazing and so have my lungs. Thank god for a product that buffers lactic acid!!!

[sdougherty 0]

What do you mean you "feel sick"? Is this only "pre-game"? What is it you're eating pre-game?

I dont get nervous anymore, but my stomach just starts to get all weird and bubbly and I feel like throwing up on the ice. (especially after a tough shift). I usually try to eat pasta or grilled chicken. Nothing crazy.

[mug25 2]

I like eating sushi about 5 hours before I play. Then something light like a smoothie if I get hungry. I have been taking straight beta alanine before I play lately and my legs have felt amazing and so have my lungs. Thank god for a product that buffers lactic acid!!!

+1 on the Beta-Alanine. It's "the next creatine".