Article #10 - Optimizing Performance- Nutrition for Hockey
Another hockey season is upon us, but before lacing up your skates, ensure you include proper nutrition into your training regime. Proper nutrition in the form of food and fluids fuels the body to do work and enhance performance. Adequate fueling prior to , during, and after training or games you can aid in maintaining optimal health, decreasing the risk of injury, delay fatigue, and sustain skill, technique and coordination.
The athletes’ day to day nutrition is important for overall health and performance, but what does an athlete require for their daily training and/or games? The information supplied below is a general outline to help design a nutrition strategy for your hockey performance.
|Perfect Timing- Nutrition Before, During, & After Training/Games
||Meals and snacks consumed prior to training supply ample energy but should be timed precisely to allow adequate absorption & digestion.
Focus On- Carbohydrates, protein, and fluids
|Timing: approximately 3-4 hours prior
v 200-300 g of Carbohydrates
v 10-20 g of high quality protein
v Obtain fluid balance
Timing: Approximately 2-3 hours prior
v100-200 g of carbohydrates
v10-20g of protein
vObtain fluid balance
v15-30 minutes prior 250-400 ml of fluids
* High fat, high fibre, and high protein foods will delay digest so try to limit.
* Amount of carbohydrates will depend on timing prior to training
||For training sessions lasting longer than 60 minutes, nutrition support is valuable in maintaining an adequate fuel and fluid supply.
Focus On – Carbohydrates and fluids
|√ Drink fluids to stay hydrated 150-300 ml per 30 minutes
√ Consume 30-60 grams of carbohydrates per hour
For training/games longer than 60 minutes, sport drinks can be ideal. They supply a compact form of fluids and carbohydrates. (Check Nutrition Facts Table for amounts of carbohydrates. 5-8% is an ideal amount of carbohydrates .)
||Immediate refueling after training promotes adaptation to training & refuels the athletes for subsequent activities (including additional training sessions).
Focus On – Carbohydrates, protein, and fluids
|Timing: Immediately after training session (within 1 hour)
v0.5g- 1g/kg. of body weight of carbohydrates
v 10- 20 grams of high quality protein
v Fluids – replace amount lost during training
Repeat recovery feeding plan every 1-2 hours until regular meals resume.
|Portable Snacks Containing ~ 50 g of carbohydrates
3 medium pieces of fruit or 2 bananas
˝ cup of dried fruit or raisins
1 large bagel or 2 English muffins, or 1 large muffin
2 large cereal bars
1 cup of plain pasta
600-900 ml of sport drink or 2 sport gels
|Snacks containing ~50 g of carbohydrate+10 g protein
8 pieces of melba toast + 3 oz. cheese
2 English muffins + 3 tablespoons of peanut butter
2 meat (2 oz.) + cheese (1 oz.) sandwiches
1 cup of fruit salad + 200 g of fruit yogurt
250 ml of fruit smoothie
Note: The above are general guidelines can be used to design your individual nutrition strategy. It is important to note, nutrition strategies should be individualized to suit your training/games, age, gender, and tolerance. If individual strategies are required consult a local sport dietitian in your area.