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12U Girls News

Nutrition Basics & Recovery Recommendations with Carlee Toews

By Sno-King Staff 11/23/2022, 10:15am PST

 We are proud to introduce Sno-King's nutritionist, Carlee Toews! 

 

Carlee’s passion for hockey started at a young age and eventually led her to earn a scholarship to play Division I Hockey for the UNH (University of New Hampshire) wildcats. After completing her four years, she played a year of professional women’s hockey for the Boston Pride. While attending UNH, she received a Bachelor of Science degree in Nutrition and Dietetics. Carlee then went to graduate with a Masters of Science in Nutrition and Health Promotion from Simmons University in Boston. As a former, competitive athlete, Carlee understands the integral part nutrition plays in recovery and injury prevention, increasing athletic performance, and promoting optimal health. She is excited to share evidence-based knowledge and her personal tips around sports nutrition!

 

 

As an introduction to sports nutrition, I’ll begin by sharing the basics of proper nutrition. While the needs of each individual athlete vary, the overall recommendations are fairly similar.

 

Macronutrients- these are the 3 key nutrients that make up the diet. Carbohydrates, protein and fat all provide energy to our body to maintain the body’s structure and systems. Let’s review what each macronutrient is important for and where we can find them in our diet.

 

Carbohydrates are important for:

  • Fueling for optimal performance - carbs are the body’s primary source of energy
  • Training longer and faster
  • Replenishing carbohydrate storage in the muscle
  • Carbohydrate containing foods include - fruits, bread, pasta, rice quinoa, barely, potatoes, and squash

 

Proteins are important for:

  • Rebuilding and repairing muscles after exercise
  • Supporting the immune function
  • Protein containing foods include - chicken, beef, pork, fish, soy products, legumes, dairy, nuts, and seeds

 

Fat is important for:

  • Helping the body absorb Vitamins A, D, E, and K - vitamin D is important for strong bones
  • Hormonal health
  • Feeling satisfied after a meal
  • Essential fatty acids to support brain health
  • Fats and fat-containing products include - olive oil, canola oil, butter, avocado oil, nuts, and nut butter, seeds, and fatty fish

 

Lastly, I always encourage the importance of recovery nutrition. It is an essential part to fueling as an athlete! Both timing and the type of nutrition are important when it comes to recovery nutrition. Eating a combination of carbohydrates and protein within 30-45 minutes after a workout or game will help your muscles recover so you can get back to practicing and performing at your best.

 

My favorite recovery snacks include:

  • Chocolate milk
  • Yogurt and fruit
  • Peanut butter and jam sandwich
  • Granola bars

 

~ Carlee Toews, Sno-King Nutritionist

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Steve Rogers

Steve Rogers

Head Coach

Phone: 4256145353

Matt Norman

Matt Norman

Head Coach

Phone: 612.940.9484

12UGirls News

Dryland Training with Kinsey Saiz

By Sno-King Staff 11/15/2022, 12:15pm PST

Welcome to Dryland Training!
 
For the past month, we have been jumping straight into working on assessing where each age group is at in terms of speed, agility, quickness, and coordination. After the first session with each team, we got right into the basic movements to help your athletes succeed. At the 8U level we have been mostly working on our multi-tasking skills as well as our coordination.  Some of the exercises include partner stick catchers, single-leg hop catches with a tennis ball, and some fun games to keep them excited about dryland. 
 
At the 10U level, we get a little bit more in-depth with getting them used to the idea of a workout off the ice. Still working on our speed and mobility within these workouts. We have been doing some single-leg jumps mixed in with power broad jumps, adding a relay race to single-leg jumps to add competition, and working on sprints/quickness.
 
With 12U we are working on quickness and paying attention to the little details. We have really been trying to understand the importance of doing everything correctly the first time to ensure we can be the best athlete we can be. The exercises we do are bodyweight squat/push up, different circuits with basic movements (crunches, lunges, mountain climbers etc.), and sprints as well.
 
The 14U/16U/18U teams all are at the same stage of being able to handle complex movements with multiple directions given. We have been working on continuous exercises and extending our endurance when it comes to off and on-the-ice training. Some of the exercises include circuit days with multiple exercises like squat jumps, mountain climber burpees, and 180 jump squats with a good solid warm-up.

For more age-specific training visit https://www.usahockey.com/agespecifictraining
 
~Kinsey Saiz, Sno-King Dryland Coach

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