Max Pacioretty is a 6’2’’, 203 pound left winger that is creating some excitement at the Montreal Canadians camp, so much excitement in fact that this 19-year-old was featured on NHL.com. The NHL has always been a goal of Max’s, and his hard work is paying off. 

Max has trained on Athletic Republic programs at BlueStreak Sports Training Stamford, CT since the age of 15. His training allowed him to enter camp in great shape with 5.7% body fat and with the highest recorded vertical jump (36”) in Montreal’s rookie camp history. In a short four years his list of accomplishments includes USHL Rookie of the Year, NHL 1st round draft pick, CCHA Rookie of the Year and NHL contract.  Athletic Republic’s Vice President of Hockey had this to say about Max, “There are few athletes that test their personal limits as much as Max has done over the last four year span at BlueStreak. Max’s energy, intensity and relentless pursuit of perfection are the reason he adapts at every level. He will surprise many this year in the NHL.” 

Max played for the University of Michigan last winter and immediately earned a spot on the Wolverines number one line with Hobey Baker winner Kevin Porter. His journey from high school to NHL was recently featured on MaxPreps.com. Max credits Athletic Republic performance sports training programs for his success. “I can’t believe the incredible benefit BlueStreak & Athletic Republic has meant to my career, from the (hockey) treadmill, plyos to the plyo press. All of these things have helped me develop into a faster, quicker & more explosive hockey player.”

Good Luck Max in the upcoming season!  

As a middle school, high school, or even collegiate athlete, you are often practicing and competing after school, which means that the bulk of your pre-training/pre-competition meals take place during school. Whether you pack your lunch from home or pick up lunch at your school’s cafeteria, the choices you make can have an impact on your performance later in the day. Remember that your goal is to consume a low fat colorful meal that is rich in quality carbohydrates (whole grains, fruits and veggies, low fat dairy).  Couple this meal with a good source of protein (quality deli meat, nuts/seeds, tuna/salmon, beans, low fat dairy). When you are packing your lunch from home, it can sometimes be difficult to come up with ideas and variety. Here are some tips and suggestions on what to pack for quality school lunches that will keep you going for your afternoon workout. 

Main Courses:

• Pasta salad (leftover pasta with veggies and a sprinkling of cheese)

• Salmon salad in a whole wheat pita (like tuna salad but use canned salmon instead)

• Peanut butter & banana sandwich with honey on whole wheat bread

• Baked potato (cooked and wrapped in foil) with olive oil and a side of low fat cheese slices

• Soft taco with steamed veggies (leftovers) and cheese, add meat or beans for protein

• Turkey wraps (turkey, cheese, and veggies on a whole grain tortilla)

• 2 Hard boiled eggs with bagel or 2 slices whole wheat bread & sliced veggies

• Rice bowl with black beans and diced vegetables

Snacks/Sides:

• Dried fruit and nuts
• Yogurt and fruit
• Fruit salad
• Diced produce w/ a small container of dipping sauce
• Whole wheat crackers & string cheese
• Pumpkin bread
• Whole grain pretzels with peanut butter

Drinks:

• 100% fruit juice (8-12oz)
• Chocolate/Vanilla/Strawberry Milk (low fat)
• Water (with lime/lemon)
• Homemade iced tea (only slightly sweetened if at all)

 When we last heard from Vladi Nikiforov, he was rehabilitating a badly sprained ankle and wondering what his future would hold. Good news: in the following post from Vladi you’ll read about how all his hard work and persistence has paid off with a two-way contract with the New York Islander’s organization.

After camp I was somewhat skeptical of what my future might bring.  Although, I know I played well, I also knew that getting injured right away didn’t help my chances.  But, it was a great experience overall.  I got to know a lot of guys through some team bonding.  We went to a Yankees game and everyone also participated in a game of paintball.

When I was approached to actually sign a contract, my agent said he had been talking back and forth with Garth Snow (NY Islanders GM) for awhile.  Finally, after camp the offer came.  The organization offered me a deal that I felt was a good opportunity to better my future and develop.  What I signed is a one year deal with the Bridgeport Sound Tigers.  It is actually called a 2-way contract, I belong to the Bridgeport Sound Tigers of the American Hockey League, but they have the option of sending me to and from the Utah Grizzlies of the East Coast Hockey League.  I know that if I come to play everyday, I will find a home in Bridgeport and hope for a successful year.  My goal for this year is to focus on the little things.  I need to commit to a very strict schedule.  In particular, I’d like to develop better eating and sleeping habits.

Over the past month I have been getting my feet wet while skating in the company of many Islanders/Sound Tigers.  It has been a pretty interesting journey to say the least.  Just last week I found myself on a line between Bill Guerin and Doug Weight.  I am really looking forward to this season.  It is as what many refer to as “Living the Dream”.  Since the day I laced up my first pair of skates I have always dreamed about what it would be like to be a pro.

Well, the time has come and I’m about to find out.

Good luck, Vladi!

A day of training that is. You may remember that we profiled 12-year-old tennis player Brooke Austin in the Summer issue of ACCELERATE. Now this young phenom has just won her age group at the Coup Le Blanc tennis tournament in Montreal, Quebec in Canada. This win makes her third in the world in her age group, according to the USTA.

John Hayden of Acceleration Indiana South, a proud member of the Athletic Republic, reports that Brooke trains at Level 1 on the Running Treadmill and keeps herself agile with Quick Feet Plyos and tennis-specific Power Cords. Be sure to keep an eye on her in the future!

So the Olympics are over, and one of this year’s most popular figures was, of course, Michael Phelps.  In addition to capturing the media’s attention for his record-breaking eight swimming gold medals, Michael’s diet was a major topic of discussion.  By some reports, Phelps consumed up to 12,000 calories/day eating egg sandwiches, pancakes, energy drinks, an entire pizza and a couple pounds of pasta.  Does this even seem possible? To address the issue, let’s consider the factors that influence how much athletes need to eat:

RMR: Each of us has a resting metabolic rate, which is the amount of calories the body needs to fuel its most basic functions – breathing, pumping blood, cell functioning, nutrient distribution, etc. This value varies from person to person and is affected by gender, size, and muscle mass.

Activity: Activity includes not only formal exercise but any movement.  This is where a lot of variation comes into play when we discuss the needs of different individuals.  Someone who works out for 60 minutes a day requires more energy than someone who sits at a desk all day.  Likewise, an athlete who works out six to seven hours per day (as is the case with Phelps) needs more fuel than an athlete working out only an hour a day.  There is an obvious economy of scale here.

Generally speaking, if our weight remains stable over time, we are doing a good job managing energy intake with energy expenditure.  If weight drops, we have created a calorie deficit, and if weight creeps up, we are in a calorie surplus.  Minor adjustments to food choices, exercise duration/intensity, and general movement can bring us back into balance.

Because of these factors, there is not a set amount of calories that an athlete should consume in a given day – it will vary considerably based on gender, size, muscle mass, sport, duration of activity, and season.  Here is my best advice:

• Each meal should look like this: mostly carbohydrates, some lean protein, healthy fat for flavor and texture, and lots of color (colorful meals have lots of vitamins and minerals – natural color that is!)
• Pay attention to the body’s natural cues and ask yourself, “Am I hungry? Am I full?”
• Monitor weight from time to time to determine whether or not you are meeting your specific goals.