More Interviews at the Hockey Source!
As a professor at Virginia Tech University in the US, Dr. Mike
Houston works daily on the science of nutrition. In between his lectures
and the writing of the third edition of his book, Dr. Houston took time
to speak with The Hockey Source and give his input on nutrition and its
impact on minor hockey.
THS : Mike, before we begin, can we address the following topics as myth or fact?
Dr. H : Sure.
THS : Players say, “chocolate bars give me a boost.” Is there any truth to this statement?
Dr. H : Before I answer, you
should know that players are better off with some real foods that
provide quick energy as well as nutrients, such as orange juice and a
banana. As for giving a boost, in an extreme case, like a tournament and
there are many games in a short time frame - eating one acts like a
source of energy not as food you should have always. It does take less
time to digest a chocolate bar than a meal and in this case can be used
as an emergency source of energy.
THS : Are sport drinks better than water?
Dr. H : Yes they are. The reason is they have sodium and carbohydrates in them. The key to their effectiveness is when to drink them.
THS : Is taking a supplement the only way to get stronger and bigger?
Dr. H : We should first clarify
what we mean by supplements since there are so many different kinds.
There are thousands of products available, most are highly advertised. A
subclass of these is promoted as absolutely necessary to achieve large
muscle size and strength. These products are high in whole protein,
essential amino acids or single amino acids. The second category would
be supplements providing a range of essential nutrients to ensure that
we have an optimum supply of vitamins and minerals in our bodies. While
there is no doubt that being stronger is helpful in playing hockey, the
key question is how to do this. A vast array of research data supports
the view that the best way to get stronger and bigger is resistance
training, a great diet and proper rest. The expensive bodybuilding
supplements, so heavily promoted are not very effective. Too often they
are advertised using someone who has employed illegal and unethical
techniques to achieve their muscle mass. We know that these dangerous
practices work, but with ever more rigorous testing and research
evidence pointing out the long term dangers with the use of these
products, no athlete should consider them.
As for taking anything, multi-vitamins are a
good way to ensure that you are getting adequate minerals and vitamins. A
vitamin-mineral supplement on top of a great diet may mean you are
getting excess nutrients, but our bodies safely get rid of most of the
nutrients when our ability to store them has been reached. The vitamin
mineral supplement is a form of insurance for hard-working athletes.
It is important to emphasize that, while we
can store an excess of some essential nutrients, such as vitamins A and
D, for most, our bodies have little capacity to store an excess. An
example I use in my class is - if I have an 8 oz glass that is filled
with 8 oz of water and I add another 4 oz to it - how much do I have?
The response is 8 oz. Then I ask, if I have only 2 oz. in the 8 oz.
glass and add 4 oz, what do I have? The response is 6 oz. The idea is to
take a multi vitamin and have more than you need than not enough and be
short.
THS : Mike, you have been doing this for 40 years, how do we make this subject more interesting for people?
Dr. H : Think of it this way,
you would not put crappy gas in a race car would you? Players with long
careers take advantage of what they can. Nutrition is part of their
training and growth as a player just like doing certain exercises or
drills. In the past, elite players got by essentially on talent alone.
Things have changed so much now. A player who aspires to be the best
he/she can be must work at his/her game year round. This means constant
attention to what they are putting into their bodies, along with intense
off season training and working on skill weaknesses.
THS : So, is it more important to eat right or eat at the right time in terms of fueling the body for games and practices?
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