New England Hockey Journal Replica Sample - 28

TRAINING

Nutrition

Presented by ScoutOut

NUTRITION Q&A
Julie Nicoletti serves up wise advice to help players
of all ages and skill levels elevate their performance
By Jonathan Sigal

ith the offseason
ramping up, we caught
up with our very own
Julie Nicoletti for her
thoughts on nutrition
and fueling during the summer months.
Here's what the nationally recognized
sports nutritionist and co-founder of
Kinetic Fuel had to say.
New England Hockey Journal:
What's the message to players
come the offseason in regard to the
healthy habits they are presumably
developing throughout the season?
Julie Nicoletti: Fueling during the season
is centered around performance in games, while the
offseason is about health and body composition. For
example, if a younger player needs to add some lean,

functional muscle in order to not get pushed around
so much or be stronger on the boards, they typically
will fuel to build that muscle mass. By the same token,
if someone is looking to lean out and gain a step of
quickness, then that's something they would do in
their offseason, too. The message is to take a little time
to celebrate your season, but then get right back on
track because this is now preparation for next year.
NEHJ: How long does it take for
those healthy fueling steps to be
visible?
Nicoletti: It really depends on how much
progress they want or need to make. If you're a high
school kid who needs to gain 10 pounds in a summer,
then you better get after it pretty quickly. I'd tend to
give yourself at least 12 weeks. It's definitely not one
size fits all, and there's also no real break from it. Eating
well benefits you every single day of the year, regardless of whether you're in season or offseason or playing
a different sport.

NEHJ: What are some foods you
suggest to athletes, especially ones
who are grab-and-go?
Nicoletti: In very general terms I would
say to think protein and produce. Protein is harder
to get because it requires either preparation or
refrigeration or supplementation. It requires a little
more thought, whereas you can grab an apple or
banana and run out the door. You can grab some
nuts and run out the door.
For an athlete who's looking to gain lean,
functional muscle, I would suggest eating breakfast
before they lift if possible. That breakfast should
include protein versus just a bagel or pancakes or
cereal. Typically the American breakfast doesn't
contain enough protein or enough colors. A smoothie
might be something that's a good idea because it's
quickly digested, already in liquid food and you can
pack a ton of nutrition in there.
NEHJ: What's the message to a
younger kid who's looking to make
that next step and become serious
about what they're putting into their
bodies?
Nicoletti: The message is any time you can
take responsibility and control over what you're putting
into your body, the better off you'll be. Then you have
more say into portion size and quality and choices. It's
always better, for example, to pack your lunch instead
of buying your lunch.

NEHJ: Looking ahead, have you
noticed any new conversations or
talking points?
Nicoletti: One thing I've definitely noticed
is athletes are buying in to the connection between
nutrition and performance. When I started Kinetic Fuel
in 2008, I felt like I was doing a lot of education just
around the fact there are benefits, but now it's more
common knowledge. People now are like, 'Of course
you can't have a Coke and Skittles in between two
games.'
Although I will say for young athletes going to
tournaments, they really need to be prepared with
their own fuel and hydration, or at the very least
packed a cooler.
NEHJ: Is there anything else you
wanted to add or make athletes
cognizant of?
Nicoletti: It's never too soon to start to educate
players. Parents should be supportive and create the
environment by providing adequate fuel and recovery
postgame.
If an athlete gives me just 72 hours of eating
cleanly, they always will feel better, more mentally
clear and more physically energized. The other thing is
reducing your risk of injury. Nobody wants to train all
offseason and then end up on the bench, so eating well
can help prevent that.
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28 NEW ENGLAND HOCKEY JOURNAL May 2017

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