Optimizing the Body and Brain
Detroit Red Wings logo from the Hydrotherapy Room in the players' locker room. Credit: Photograph courtesy of Detroit Red Wings. Allison Farrand, photographer.
The Performance team plays a crucial role in an athlete's health and abilities on the ice. The Detroit Red Wings Performance team consists of athletic trainers, physical therapists, a massage therapist, a dietitian, medical doctors, a dentist, and a chiropractor. Their work, aided by various tools, modalities, and nutrition plans, ensures players are both physically and mentally fit for the demands of the game.
One of the ways training staff does this is through sleep pattern analysis of data from a player's Oura Ring. The Oura Ring provides round-the-clock insights into sleep, fitness, and stress for wellness and helps determine a player's recovery and stress levels.
This data, an example of which is shown here, helps the performance team optimize recovery and energy with the ability to adjust conditioning based on the player's needs. Credits: Courtesy of Detroit Red Wings. Lisa McDowell, dietitian.
Players are instructed on best practices for the best sleep environment at home and when traveling for road games. One of the most important factors in maintaining quality sleep is optimizing circadian rhythm. Players need approximately eight to ten hours of sleep with two of those hours coming from Rapid Eye Movement or REM sleep and two to three hours coming from deep sleep. A poor night's sleep results in higher injury risk, slower speed and reaction time, lower testosterone, and impaired glycogen stores. Athletes recover physically during the deep sleep phases as growth hormone and testosterone are released for recovery. REM sleep allows for emotional recovery which is crucial to maintaining a player's peak mental health.
With frequent time zone changes and schedule shifts, a player's sleep routine is often impacted. To offset these disturbances and post-game adrenaline, the performance dietitian provides products such as tart cherry juice, chamomile tea, kiwi, nuts and magnesium, which are crucial for a great night's sleep. Drinks like ginger/turmeric shots and berry protein shakes accelerate recovery and reduce oxidative stress. Magnesium supplements and magnesium-rich foods also promote muscle relaxation and stress reduction.
Another key ingredient for an athlete's peak performance levels is arriving on game day well rested, hydrated, and fueled. Each player's nutrition plan is specific to them and based on genetics, body composition, blood work, metabolism, and personal preferences.
Each player can participate in a sports performance blood work panel and genetic testing. Body composition is also measured, and the goals are included as part of the nutrition plan. We are what we eat, and every choice matters; each player's nutrition routine is individualized to optimize performance, endurance, recovery, and overall health.
Sample meal plan for breakfast and protein shake. Credits: Courtesy of Detroit Red Wings. Lisa McDowell, dietitian.
Sample meal plan for lunch and afternoon snack. Credits: Courtesy of Detroit Red Wings. Lisa McDowell, dietitian.
Sample meal plan for dinner. Credits: Courtesy of Detroit Red Wings. Lisa McDowell, dietitian.
Sample meal plan for a night-time snack. Credits: Courtesy of Detroit Red Wings. Lisa McDowell, dietitian.
Attention to recovery after the game is part of the strategy to optimize the next day's performance. A hockey game typically lasts approximately two and a half hours, so restoring glycogen is paramount for back-to-back games. Most athletes can store enough muscle glycogen to fuel an entire game. Topping off glycogen stores before puck drop is one way to achieve this, through food choices that maximize metabolic efficiency and blood sugar stability.
Nutrition plans often include types of food referred to as "superfoods," examples of which are shown in the chart above. As the slide says, these foods help decrease inflammation and support hormones through naturally occurring bioactives. Credits: Courtesy of Detroit Red Wings. Lisa McDowell, dietitian.
On a similar note, nutrition plans are modified for illness and injury. Specific protocols for problems involving soft tissue, bones, concussions, gastrointestinal infections, and others are used by the performance team when helping players recover. These protocols also provide evidence-based micro and macro nutrients to accelerate healing and reduce days off the ice.
From a nutrition perspective, recovery begins as soon as the game ends. The minute the players begin to drink their recovery shakes and ginger/turmeric shots, the body begins the process of muscle repair. Food is provided as soon as the players have an appetite to eat (within an hour) to allow for optimal glycogen repletion and muscle protein synthesis. Certain bioactives found in food also help with recovery signaling by mitigating inflammation.
You can see other examples of the tools and modalities mentioned here at the HOCKEY: Faster Than Ever exhibition now through January 5.
A special thank you goes out to massage therapist Britta Ottoboni and team dietitian Lisa McDowell of the Detroit Red Wings. They not only provided input on this blog but also made significant contributions to the Performance Team display in the HOCKEY: Faster Than Ever exhibition.
Written by Cory Nummer, Curator, Curation & Collections, Ilitch Companies.
Facebook Comments