Hockey season is winding down—give yourself a mental and physical boost for the big game.

By Reggie Reyes, BKin
and Mike Carrera, MSc.

Anyone who’s been a player, coach or parent in the hockey world understands how challenging a season can be. Whether the team is doing well or struggling to make the playoffs, the stresses involved can be overwhelming. Coaches face the pressure of putting a competitive team on the ice day in and day out, while parents are constantly challenged with the financial burden of equipment, registration fees and tournaments. The players receive the brunt of the stress as the pressures felt by coaches and parents inevitably trickle down.

Isn’t hockey supposed to be fun?
Adopting a positive mental and physical lifestyle is the best way to change a stressful atmosphere into a fun and exciting one. The playoffs are an opportunity for parents, coaches and athletes to make a consolidated effort to promote positive change—the results will follow.

Try these simple and effective tips and techniques during your playoff run and encourage teammates to do the same.

Mental boost
Many professional athletes will tell you that most of the game is played in your head. It’s almost ironic that after years of technical and tactical training on the ice, your success and performance is directly related to your confidence and mental toughness.

Use these quick tips to get into the zone:

Practice visualization techniques a couple minutes before every game. In the car on the way to the game, in the dressing room or during the pre-game skate, visualize yourself scoring a goal, making a great pass or save or winning every battle in the corner. Play these images in your mind and your body will do the rest.

Practice positive self-talk. Be positive about yourself and your teammates before, during and after every game. You will see how contagious and effective this practice is.

Physical boost
Preparing your body for the challenges of hockey involves eating right, hockey-specific training and getting enough sleep.

Nutrition
Don’t listen to the latest low-carb fad diet. As an athlete, your primary source of energy should come from carbohydrates. The proper combination of macronutrients includes 40% carbohydrates, 30% protein and 30% fats. Complete the Truestar Nutrition Profile for an easy-to-follow meal plan that is properly balanced for athletes.

Try these quick nutrition tips:

• Consume between 1.5 to 2 grams of quality protein for every kilogram of bodyweight.
• Consume complex carbohydrates such as whole grain bread and kamut pasta along with ample vegetables one to two hours before every game.
• Stay hydrated by drinking water before, during and after every game.

Vitamins and supplements
The physical and mental challenges of hockey can be taxing on your health. Eating right definitely helps combat these stresses; however, busy schedules make it difficult to always consume adequate amounts of quality foods. Vitamins and supplements can be a great help.

Follow our quick vitamin and supplement tips for players:

• Take a multivitamin to ensure your body meets its daily requirements.
• Try siberian ginseng to naturally increase your energy and help improve your performance.
• Take antioxidants, such as vitamin C and E, to help your body recover both physically and mentally.
• Complete the Truestar Vitamins Profile for a supplement plan specific to your sport.

Exercise
The playoffs are not the time to break any strength records. Performing high intensity exercises for short periods of time is the best way to optimize your mind and muscle connection.

Here are some quick exercise tips for players:

• Perform full-body exercises once or twice each week during the playoffs to keep your muscles and joints loose and limber.
• Exercise with high intensity, but low volume. This means increase the weight or speed of the movements, but decrease the reps or duration of every exercise by at least 50%.
• Stretch before and after every game to reduce your risk of injury and muscle soreness.
• Try the Truestar Sport-Specific Training Program for hockey players.