I have had the privilege of having conversations with many hockey greats, including Darryl Sittler, Ken Dryden, Cassie Campbell, Ron McLean and Don Cherry. After my coaching career I had the pleasure of doing evaluations/scouting for the National U18 Girls Team for years. Others say,” One thing for sure is…Traci knows nutrition!!!”
The hockey season is in full swing, playoffs will soon be here and then we will start preparing for next seasons try-outs. How an athlete chooses to fuel their body can make a huge difference in being a good athlete and being an elite player. A team that follows a sound nutritional program will be able to compete at a much higher level than those teams that don’t.
For the athlete it should be all about preparation, the food ingested before and after each game or practice has a direct effect on performance. Getting the nutritional edge is going to be what separates a player from the others. Nutrition can be intimidating, as there is a lot to learn! It is best to start simple, a few small changes at a time, this way you will be successful. You will notice the changes in your energy very quickly and also your concentration, which in the game of hockey is key, as it is 90% mental and 10% physical.
Inadequate calories will accelerate fatigue, increase muscle breakdown and contribute to poor performance. So how should players prepare for each practice, game and the season?
Each player is uniquely different so you may have to experiment to see what works best for you. Some players need four hours to digest their pre-game meal while others may only require two. Having enough energy to fuel your athletic needs is key. Managing your nutritional needs also involves understanding your body’s needs.
PRE-GAME
Eat a high carbohydrate, high calorie meal to last throughout the game. Carbohydrates can actually be found in all four food groups, fruits and vegetables, grain products, meat and alternatives. I suggest avoiding red meat as these are heavy and they will only slow players down. If you choose to have a snack one hour prior to your ice time I suggest having one carbohydrate and one protein. Some examples are; half a sandwich with a fruit, yogurt and berries, crackers with almond butter, some hummus with vegetables or a hard-boiled egg with vegetables.
POST-GAME
After practice or a game, athletes should eat within an hour to restore the calories lost during ice time. If you can eat within 15-20 minutes that is best. Hockey is a high intensity sport with repetitive maximal outbursts therefore players use an immense number of calories during ice times which must be replaced. Protein, flax and other oils, vegetables and carbs will provide critical benefits.
HYDRATION
During ice time hydration is key to optimize performance and also to prevent injuries. Frequent small sips throughout your ice time will avoid dehydration which leads to decreased skill and mental performance. If your game/practice goes longer than an hour I highly recommend an infused water to replace electrolytes. AVOID all sports drinks as the sugar levels are extremely high and will have detrimental effects on your body.
As mentioned above nutrition is a vast subject and there is always more to learn. Choose organic as much as possible and make the switch to grass fed meats. Eating well sets the tone for a player’s performance, both on and off the ice. Have three meals a day plus snacks to maintain energy and metabolism levels. There has been and continues to be a huge shift in becoming healthier and young athletes are now realizing the importance of fueling their bodies with the proper foods. This statement says it all…
“Diet cannot make an average athlete elite,
but improper diet can make an elite athlete average”
Until next time, keep your head up, your stick on the ice and eat healthy!
Traci Moor
RNCP, CSNC, CHN, CHCP
www.suddenimpactnutrition.com