Hockey Nutrition Tips - Performance

Compiled and Submitted by Coach Ron Kraft

Fuel for Performance for Tournaments or Multiple Games

While developing our hockey technical and physical skills are strong building blocks, coaches and parents must do a better job of monitoring and educating what their players or child eats or drinks before and after games and practices. Proper nutrition before and immediately after workouts, practices, and games is essential in terms of readiness and recovery, especially during the season when most of our games with the Hounds are back to back either Saturday and/or Sunday.

Below are some Fuel Performance Guidelines to maximize your players’ energy levels prior to activity and to assist their recovery following practices and games.

Pre-Game/Practice Snack:
Preferably, one should try to eat nutritious sources of carbohydrate and protein 1-2 hours before activity. However, the ingestion of carbohydrate must not come from a poor sugar source such as a candy bar or soft drink (avoid these simple sugars). Ingest a piece of fruit such as an apple or a pear with some form of high quality protein such as a glass of milk. Another suggestion would be to eat a whole grain bagel with some peanut butter on it. Wash it down with a glass of milk 90 minutes before activity and you’ll have the energy needed to sustain you through the game, practice, or workout (provided you haven’t skipped one of your “big 3” meals earlier in the day). Avoid eating poor nutritious sources immediately before activity. This can play havoc with insulin levels and thus lead to feelings of fatigue and being tired.

1) Powerbar and glass of lowfat chocolate milk
2) Lowfat fruit yogurt and pear or apple w/peanut butter
3) Bagel with peanut butter and a glass of low fat milk

1) Blueberry muffin and a Coke
2) Bagel with nothing on it and some water
3) A piece of pizza and a Pepsi

If the only time you have to eat is 3-4 hours before activity, for example lunch or dinner, then eat more at that pre-game/practice meal. Eat 3-4 grams of carbohydrate/pound of bodyweight during this meal along with high quality lean proteins (lean red meat, pork, chicken, or fish).
Examples:
a) Large sub sandwich with lean meat, bowl of soup (clear broth), Juice & Frozen Yogurt
b) Pasta with chicken and mixed green vegetables, glass of milk, and a banana

Right Before and During the Game
Sports drinks mixed with water are good. Try to have 1/3 bottle every 20 minutes. This may be difficult at first, but try it out during practice first (if you’re not used to drinking that much). This is the optimal amount of water and carbohydrates-it keeps your body in top form throughout the game!

Post Game/Practice Snack/Meal
The timing of eating carbohydrate and/or proteins has a tremendous effect on recovery from games and practices especially when the games are back to back or even on the same day. Studies have shown that eating good carbohydrates and protein immediately following a physical training workout results in effective muscle building.
When you work hard during vigorous activity, you burn a muscle fuel called glycogen. The only way to get your muscles refueled with glycogen is by ingesting complex carbohydrates. However, what is even more important than the type of food you eat following activity is the timing of it. There is a small window of opportunity in which nutrition plays a significant role in recovery from exercise. This window could be as little as 30 minutes. As a result, as soon as possible following exercise, players should eat complex carbohydrates and some high quality protein. The protein will actually help not only in enhancing muscle glycogen recovery, but also in helping rebuild muscle.
It is equally important to eat a highly nutritious meal 1-2 hours after your post exercise meal.

1. Eat 0.5 grams of carbohydrate per pound of bodyweight within 15 minutes of the completion of your workout.
2. Eat the same amount of carbohydrates 1-2 hours later. Example: chicken breast, baked potato vegetable or salad, 1 – 2 rolls and water. A big plate of pasta & sauce with 2 servings of protein and a protein shake are great ideas.
3. Do not drink or eat anything that is fructose-based immediately following your workouts (e.g. orange juice). Rather, eat bagels, potatoes, and Gatorade or Vitamin water.
4. Be sure to consume sodium-laden foods such as soups and sauces or salt your food in an effort to replace the sodium lost through profuse sweating.