PHD x KMD Nutrition - Introduction

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PHD x KMD Nutrition

Hello, Perez Hockey Development community! 

My name is Katrina Darling Friedman. I am a registered dietitian, functional nutritionist, and the founder of KMD Nutrition - a virtual private practice where I help athletes optimize their nutrition, balance their hormones, reconnect with their bodies, and improve performance, endurance, and recovery without sacrificing their relationship with food, mental sanity, or social life. My mission is to empower you with a greater understanding of your own body and unique nutrition needs so you can make the most informed decisions regarding your nutrition and overall health. 

Over the next couple of months, I will be partnering with PHD through newsletter and virtual workshop opportunities designed to give busy, high-performing athletes (such as yourselves) simple, actionable, evidence-based nutrition tips and tricks. To learn more about fueling on the road, meal timing and balance, macronutrient quality, hydration, and everything in between - be sure to tune in to each biweekly newsletter to turn your nutrition confusion into nutrition confidence!

By now, I'm sure we have all heard the phrases "food as fuel" and "you are what you eat". These two phrases highlight the critical relationship between nutrition and athletic performance. 

"Food as Fuel"

This phrase implies that food provides the energy necessary for physical activity, similar to how fuel powers a vehicle. You wouldn't wait until your tank was empty to fill it up with gas - right? Right. Hopefully, you answered correctly to that question otherwise, we've got some other issues to discuss. 

Hockey is a physically demanding sport requiring high levels of stamina and strength. If you don't have enough of the right types of fuel in circulation or storage, your performance, stamina, strength, endurance, energy, and recovery will suffer. Carbohydrates, for example, are essential as they are your body's primary energy source. Eating sufficient carbs before games helps maintain energy levels. Post-game nutrition helps replenish glycogen (carbohydrate) stores and repair muscle tissue. Protein and carbohydrates consumed after exercise are crucial for recovery, allowing players to train consistently without fatigue or injury. Foods like lean meats, dairy, and whole grains aid in quick recovery and muscle repair. Consistent intake of balanced meals fuels ongoing performance, enabling players to maintain peak physical condition. Incorporating healthy fats from sources like avocados and nuts supports sustained energy release, vital for endurance sports like hockey.

"You Are What You Eat"

This phrase emphasizes that the quality of the food consumed directly affects one's health and physical condition. High-quality, nutrient-dense foods contribute to overall health, reducing the risk of illness and injuries. A strong immune system helps players avoid missing games due to sickness and helps to aid in recovery so you can "bounce back" more quickly. Consuming a variety of fruits and vegetables ensures a supply of essential vitamins and minerals, supporting overall body function. 

Furthermore, cognitive function is also impacted by diet. Foods rich in omega-3 fatty acids, like salmon and flaxseeds, support brain health, improving focus and decision-making during fast-paced games. Adequate hydration is essential for cognitive function and physical performance, as even mild dehydration can impair concentration and coordination.

By understanding and applying the principles behind "food as fuel" and "you are what you eat," hockey players can optimize their nutrition to enhance their performance, recovery, energy, and overall health, ensuring they stay at the top of their game. Helping you understand how these phrases can be uniquely applied to YOU is exactly why I am here partnering with PHD over the next few months. 

I look forward to connecting with all of you and helping you reach your full performance potential! 

In Health,

Katrina Darling Friedman, MS, RDN

If you are interested in learning more about my practice, what I do, and how we can work together to take your performance & recovery to the next level, visit www.kmdnutrition.com or send me an email at [email protected]. 

DISCLAIMER
The views, information, or opinions expressed in the Perez Hockey Development newsletter are solely those of the individuals involved and do not necessarily represent those of my employers. The primary purpose of this newsletter is to educate and inform.