Carbs or Bust
The stored form of glucose in the body
Glycogen
20-24 oz.
Target grams of protein needed immediately post game for muscle recovery
20-40 g
The amount of sleep that is required for optimal performance as a professional athlete
7-9 hours
This supplement helps support natural melatonin production and reduces oxidative stress
Tart Cherry
Amount of time required for glycogen to be restored in the muscle
4 HOURS
These two electrolytes are necessary to "lock" fluid into cells
Sodium & Potassium
Branched chain amino acid that is essential for muscle protein synthesis (MPS)
Leucine
This form of Magnesium can help regulate sleep
Magnesium Threonate
This supplement helps your nervous system unwind, without the grogginess
L-Theanine
The two locations in the body where glycogen is stored in the re-fueling process
Muscle and liver
At 2% dehydration, your reaction time can drop by this %
10%
This amino acid threshold is required to stimulate muscle protein synthesis
2.5 - 3.0 g
This hormone is produced during the N3 (deep sleep) cycle
Growth Hormone (GH)
This supplement can help reduce muscle breakdown post game
HMB
Low levels of glucose in the body will inhibit this hockey-specific skill
Reaction time/puck tracking
In this time post-game, inflammation and muscle damage is hitting its peak
24 hours post game
True or False - exceeding the amino acid threshold for muscle protein synthesis can increase recovery by 150%
False
This key mental performance benefit happens during the REM sleep cycle
Memory consolidation
This supplement is a potent anti-inflammatory product, helping reduce delayed onset muscle soreness (DOMS)
Hint: active compound in turmeric, "Natural Advil"
Curcumin
The target amount of carbohydrates needed per hour post-game
1.0-1.2 g/kg
The enzyme that spills into your bloodstream in the presence of muscle damage/inflammation
Creatine Kinase (CK)
This pathway is the main signaling system that ignites muscle protein synthesis (MPS)
mTOR pathway
Growth hormone release peaks in this nightly window.
11 PM - 2 AM
This supplement acts on your GABA recepters, to tell your body it's time to calm down
Apigenin