Junior Hockey Player - Can't recover from workout to workout

[tankdude]

Hey everyone,
I am a 19 year old junior hockey player and I am struggling with recovering from work out to workout. When I have practice three times a week I am feeling the workout from yesterday every time I step back on the Ice. Then come Saturday's game, I'm exhausted.
I am getting at the very least 8 hours of sleep at night. Usually I get 9 or 10 hours, so I do not think that is the problem.
I try to eat as much as I can to keep up the energy and drag of the weeks with hockey and college classes. My first thought is that I am not getting enough Carbs in my diet to pull my body through the week. Is there anything else that might be causing my muscles/energy level to be lacking and not ready for the next day?
Oh and to add a physical note to it, my body produces an excess amount of creatine. So from that my muscles tend to cramp once in awhile.

[tooncesthecat]

Are you getting enough good fats in your diet? Also, who wold you your body produces too much creatinine (which is different from creatine)? Creatinine is a byproduct of creatine phosphate breakdown. Creatine is a supplement. Low levels of creatine can cause muscle cramping. Try taking a creatine supplement and drink LOTS of water.

[A1food4U]

The first thing I think of when you mention being suseptible to cramping is hydration. In a sport like hockey (my daughter plays AAA) it's possible for you depending on start weight, to loose anywhere from 3 - 6 pounds in fluid weight in a 1.5 hour session. Most make the mistake of believing that gallons of water after the workout will help this, but the damage is already done. Get the fluids in before and as much as you can during the work outs, this will keep your body flushing and lactic acids won't build up to detrimental levels as easily.

And BANANAS! ! ! have one about an hour before pratice. the extra potassium may go along way to help as well....

Sometimes we look past simple answers to problems, I suggest you start with this and add GOOD fats, nuts, fish oils to the diet... Good Luck

[varbo]

Glutamine after workouts is supposed to help with recovery. It seemed to help me as I'm not nearly as sore the next day. Though there is no scientific proof, it also seemed to help me get over colds faster too.

A major question would be your diet. A1 mentioned bananas which are great but are you geting enough Vitamin C in your diet. How about Omega 3's as Fish oil has been proven to help people in all sorts of ways. A bit more information on your diet would help out a lot.

[wildstang]

without more info its near impossible to get near the prob. but more then likely its a deficiency in your diets nutrients somewere.

[tankdude]

Hey guys..

Thanks for responding, sorry I have not supplied more information yet.
My diet is not consistent. I still live at home since I play locally, so I eat whats around. Our practice is at 9 am so i wake up, grab a quick banana and gatorade and go to the rink.
1). Supplements - I take a weight gainer protein mix for the extra calories after practice and before bed.
2). I eat alot of bagels, pasta, granola bars, any kinds of nuts, yogurt, juice, and crackers for snacks and quick meals.
3). Breakfast is usually couple granola bars, maybe a banana, and a gatorade before practice. Practice gets done around 11. I then take a weight gainer with milk right after workout.
4). Lunches could be anything from a bagel to a couple deli sandwiches. I have trouble making solid meals.
5). Dinners are typical family dinners I guess. What ever the family has I will eat too. Examples would be meatloaf/potatoes, steak, you guys know the drill. With 2-3 glasses of milk.

My first guess would be that my diet is inconsistent and just not loaded with enough solid meals.

Answers to your questions...
-I eat peanut butter and dairy to get some fat added to my diet
-I take a Omega 3 fish oil supplement daily
-I drink more water than a fish
-I drink alot of juice and eat alot of fruit. there is no way I would be lacking vitamin C

Maybe just cleaning up the diet and keeping a sleep schedule more strict may fix it. thoughts?
Thanks guys!

[Insex]

Do you consume any vegetables? You need vegetables, they're full of essential micronutrients, especially the dark-green ones.