NUTRITION SEMINAR

This program is a 1hr seminar; meal preparation for practices, games and tournament play. They will learn the importance of healthy eating habits, macronutrient ratios, hydration, and supplements.

Hockey Nutrition & Recovery Tips

Think of our bodies as a race car you want to enter a race with the best parts and fuel available. In addition, your car spends months and days in the garage getting prepped for the ‘big race day’. We need to prep the body days prior to competition. It takes 2-3 days prior too competition for an athlete to start fueling.

It is important not to change eating habits right before competition as it is physically and mentally stressful. Progression is important, as food changes although for the better, detoxifying effects may happen such as gas, headaches, nausea etc and could take weeks for the body to adjust.

Hydration:

• Best form of hydration is water. Gatorade and energy drink’s are not appropriate for hockey players at this level and exercise regimes under 90 minutes in duration. Pop causes gas and is too high in sugars. These fluids will cause you to use your energy to work to pump them through your digestive system.
• By the time you feel you are thirsty, you are already dehydrated. It is essential to ensure you maintain your fluid balance and drink at least *6-8 – 250ml glasses of fluid each day. *relative to wt and daily expenditures.

Rest & Recovery:

• Your body needs rest to allow muscle recovery and repair. Your digestive system also needs rest; eat smaller, more frequent meals at least two hours before bed. This will ensure your sleep time is focused on repairing your body.
• Oxygen is another important factor; we want to allow oxygen into our lungs and muscles. Our highest consumption of oxygen is during the REM sleep.

Nutrition:

How do I know how much to eat and what are the right amount of portions?

• TDEE – Total Daily Energy Expenditure;Calculate the required calories too maintain weight, gain wieght or lose weight based on your daily activity level.
• Eat 5-6 meals a day. Meals can consist of as low as 100 calories. Eat Low Glycemic pre competition work out. Eat High Glycemic Indexed foods within 30min after exercise or competition unless you are playing with max 2 hours between games. Then you would maintain a low gylcemic index diet until after final game.
• Plan your menu based on your weeks schedule. Plan your meals portions based on your hour to hour schedule.

Nutrition and Fitness consulting contact Sandra Sherbaty sherbshockey@shaw.ca