Connor Bedard, the consensus projected first-overall pick in the 2023 NHL Entry Draft, has captured the hockey world's attention with his exceptional talent and dedication. The 17-year-old forward from North Vancouver, BC, has consistently delivered impressive performances at the junior level. This article delves into the details of Bedard's strict diet and workout regimen, exploring how these elements contribute to his success on the ice.
Bedard's Meticulous Diet
Never tasted fast food
In an interview, Bedard's mother, Melanie Bedard, revealed that Connor has never eaten fast food. "He's never had fast food … he will at some point, but he hasn't eaten at McDonald's or anything yet,” Melanie said. This revelation underscores Bedard's commitment to fueling his body with high-quality nutrients.
Emphasis on Healthy Foods
Bedard’s diet primarily consists of healthy meats and vegetables. This focus on whole, unprocessed foods ensures that he receives the essential vitamins, minerals, and macronutrients necessary for peak athletic performance.
Game Day Nutrition
On game days, Bedard's meals include chicken, rice, vegetables, shrimp, mashed yams, and salmon. This rotation provides a balanced combination of protein, carbohydrates, and healthy fats to sustain his energy levels throughout the game.
Meal Planning
Bedard actively participates in planning his meals, often texting his mother from school to discuss dinner options such as chicken or quesadillas. This proactive approach highlights his understanding of the importance of nutrition in his training and performance.
Read also: The Hoxsey Diet
Comparison to Nathan MacKinnon
Bedard’s strict diet is similar to that of Colorado Avalanche forward Nathan MacKinnon, who has cut out sugar and carbs and mainly eats healthy meats and veggies.
The Importance of Diet for Hockey Players
Fueling Intense Workouts
Given the intensity of Bedard’s training sessions, his commitment to healthy eating is understandable. Unhealthy food would not provide the necessary fuel for such rigorous workouts.
Professional Perspective
Bruins nutritionist Julie Nicoletti emphasizes that maintaining weight is "a job" for NHL prospects. This involves frequent meals and a focus on clean eating to avoid the pitfalls of a "dirty bulk," which can negatively impact performance and overall health.
Caloric Intake
During the offseason, prospects like Jonathan Morello target around 4,500 calories daily. They eat frequently, with meals every three hours. Breakfasts often include four eggs, two bagels, bacon, fruit, and a protein shake.
Protein Intake
Prospects like Morello aim for 25 to 30 grams of protein at every meal to support muscle growth and recovery.
Read also: Walnut Keto Guide
Protein Shakes Before Bed
Nicoletti advises young players to consume a protein shake before bed to maximize calorie intake and promote muscle recovery during sleep. Chris Pelosi notes that this helps him gain weight because it is not immediately burned off.
Offseason Indulgences
Even with a strict diet, NHL players allow themselves occasional treats during the offseason. Mark Stone of the Vegas Golden Knights admitted he tends to eat more junk food during the season due to burning more calories.
Favorite Cheat Foods
- Connor Bedard (Chicago): Sushi
- Hampus Lindholm (Boston): Fresh, local Swedish foods
- Martin Necas (Carolina): Czech traditional meal called Knedlo vepřo zelo
- Fredrik Olofsson (Colorado): Cookie dough
- Miro Heiskanen (Dallas): Hesburger hamburgers and French fries in Finland
- Cody Ceci (Edmonton): Blizzard from Dairy Queen
- Aleksander Barkov (Florida): Chicken wings in Finland
- Matthew Tkachuk (Florida): Dirty wings from OB Clark’s in St. Louis
- Joel Eriksson-Ek (Minnesota): Strössellangd
- Jared Spurgeon (Minnesota): Grandma’s pierogies and cabbage rolls
- Marcus Foligno (Minnesota): Crescia sfogliata
- Brady Tkachuk (Ottawa): Bacon, egg, and cheese sandwiches
- Tim Stützle (Ottawa): Schnitzel
- Jacob MacDonald (San Jose): German pancakes
- Nico Sturm (San Jose): Grandmother’s home-cooked meals in Germany
- Mark Stone (Vegas): Iced cappuccinos from Tim Hortons
- Rasmus Sandin (Washington): Kebab pizza
- Martin Fehervary (Washington): Slovak sausage and Oreo ice cream
Workouts and Physical Conditioning
Dean Letourneau's Goal
Dean Letourneau, a Boston Bruins prospect, aims to increase his weight to 235 pounds by the time he turns pro through consistent gym time and a high-calorie diet.
Comparing Builds
Macklin Celebrini, the No. 1 pick of the 2024 NHL Draft, has a body ready for NHL play at 6-foot and 190 pounds. Connor Bedard entered the league at 5-foot-10 and 185 pounds.
Weight Gain Struggles
Jonathan Morello finds it challenging to gain weight and focuses on consuming 4,500 calories a day.
Read also: Weight Loss with Low-FODMAP
Balancing Caloric Intake and Expenditure
Chris Pelosi emphasizes the importance of consuming enough calories to outweigh expenditure, noting, "You’re burning just as much."
Advice from Experts
Julie Nicoletti's Tips
- Protein Before Bed: Consume a 500-calorie smoothie before bed to maximize calorie intake.
- Frequency of Meals: Eat frequently throughout the day.
- Clean Eating: Avoid "dirty bulks" and focus on nutrient-dense foods.
Jon Benne's Insights
- Caloric Needs: NHL players may consume 4,000 to 5,000 calories per day.
- Offseason Adjustments: Reduce caloric intake to around 2,500 calories during the offseason.
- Individualized Plans: Tailor diet plans based on body composition and goals.
The Mental Aspect
Discipline and Dedication
Bedard’s choice to avoid fast food demonstrates a high level of discipline and dedication to his craft. This mental fortitude is crucial for maintaining a strict diet and workout regimen.
Awareness of Body
Melanie Bedard noted that her son is aware of how he feels when he eats well versus when he "goes off the rails." This self-awareness is essential for making informed dietary choices.
The Future
NHL Adaptation
As Bedard transitions to the NHL, it remains to be seen whether he will maintain his strict diet or make adjustments to adapt to the demands of professional hockey.
Influence on Others
Bedard's commitment to diet and exercise may inspire other young athletes to prioritize their health and nutrition.