Steve Montador is a veteran defenceman with the NHL’s Baffalo Sabres .
Steve gives us a look into nutrition, sports conditioning, and other aspects of healthy living from a hockey point of view.
We thank Steve for providing Healthynomics with his time.
Healthynomics: Do you have any mentors or other athletes that you admire?
Steve Montador: When I was in Calgary as a younger player I spent most of my time at the rink with Martin Gelinas, who in my mind and many others was (and is) a legend. His work ethic blew away any other I have seen, even since. I have since played with many hard working teammates and students and leaders of the game, though none as competitive as Marty.
HN: How important do you feel nutrition is to maintaining your ability to perform at a high level? What healthy eating habits do you have?
SM: I believe nutrition is the simplest way to help an athlete’s performance. There are so many factors that go into being an athlete, including the coaching, the skill, work etc. The one constant and simple factor is nutrition. I find when I eat a healthy amount of raw and/or light cooked vegetables daily helps me feel at my best. I also eat a lot of healthy, lean protein, as much as a gram per body weight on some days.
HN: What helps you deal with stress?
SM: The biggest stress reliever for me is reading books or listening to relaxing music. Also if I can I concentrate on my breath and breathing rhythms when I feel its necessary.
HN: How do you stay fit in the off-season?
SM: My trainer Andy O’Brien has a program for me each summer. A lot of what helps me be at my best come the season is realigning my imbalances created from the precious season. Most of which comes from a strong core and an added emphasis on my posterior side of the body, such as my hamstrings and glutes.
HN: Throughout your hockey career, what changes have you seen with regards to the types of off-ice training your strength and conditioning coaches prescribe?
SM: I think there is less time in the gym these days, although lifting weights and being strong is important for some. A lot of what coaches are doing over the last few years is on a track or field, a lot more dynamic warm-ups and sprinting work outs.
HN: What specific off-ice exercises do you perform to improve your performance and avoid injuries?
SM: Core and posture stability exercises. Plank series and core/glute activation exercises.
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