PRE-GAMENUTRJTIONGUIDELINES
Here are some recorlmendations for eating before a hockey game. However, remember that
everyone is different in their tolerance to foods; some plalrers can eat almost anyrhing just
before they compete, whiie others have a more sensitive stomach. it s best to experiment \\,ith
different foods and meal-timing before practice sessions. so players r,,ill knorv r.vhat foods to eat
and when to eat them before a game, Don t experiment with something new the daj/ of the
PURPOSE OF THE PRE-GAME MEAL
1.
To prevent low biood sugar and its slmptoms
light-headedness.
2.
lf eaten far enougtr in advance for digestion to occur (2--l hourst. to replenish flrel (glvcogenl
stores iIr the muscles.
3,
To prevent hunger feelings and to settle the stomach bv absorbing
4.
To allow optimal exertion and performance
oifaiigue.
indecisi!€ness. biurred \rision. and
$.-ithout aMominal
gastric juices.
disconfort.
NruTRITION PRINCIPLES
Carbohydrates make the best pre-game foods. They digest quicklj,and are easiiy taken into the
muscles. High protein foods {meat, eggs, etc.) take ionger to digesi. \r.hjle fatty foods (ail fried
foods, hamburgers, etc.) sit in the stomach flre longest and may produce a leeling of hearryness.
Be sure to have players drink plenty of water before the game to prevent dehldration: 2-3 glasses af water up to 2 hour€ before any game, and more just before the game if possible.
If a player absolutel-r' can't eat before the game. he should try to eat additlonal high carbolrydrate foods ttre day before. Players can t crall good nutlition into one day and they sltould eat
a high carbohydrate diet every day to ensure optirnal replacement of muscle glycogen.
AVERAGE DIGESTION TIMES
Large meal: 3-4 hours.
Smaller meal: 2-3 hours.
Liquid meal. 1-2 horrrs
WHEN TO EAT MEALS
Mornlng Game
Players shottld eat a large high carbohydrate dinner and a bedtrrne snack the night before. lf
they can tolerate it. they should also eat a light snack in the morning ro prevent hunger. settle
th€ stomach and prevent low blood sugar levels. one or two slices oftoast can be effeitrve.
Afternoon
Game
Players should eat a large high carbolrydrate breakfast and a ligltt iunch.
Evenin€ Game
Players shoulrl eat a large high carbohydrate breakfast and lunch. rhen an optionai light snack
I -2 hours before the game.
R.ECOMMEI\IDATIONS
High Complex
Carbohvdrate,
Breads
Cereals
Pasta
Vegetables
Low Fat Food€
Potatoes
Fruits
Jello
Soups {avoid cream-st_vle }
SAMPLE MEALS
BREANFAST
I cup
I cup
I cup
1 small
2 slices
I tsp
l tbsp
LUNCH/DINNER
orange Juice
ceteal
2alo milk
banarla
bread
butter
lam
Total Calories:
Carbohydrates:
Fats:
Proteins;
650
I22 g {75o/o}
11gt15%)
16 g {1O%i
BREAI{FAST
l
I
l
2
l
I
cup
small
cup
slices
tbsp
tsp
4
2oz
2 slices
cuP
vegetable soup
soda crackers
cllicken Iwl].ite meatJ
bread, lettuce. tomato
apple sauce
date square
skim milk
Total Caloriesr
625
C a r b o h y d r a r e s : 1 0 2 g r 6 5 . , )o
Fats:
log{t5%)
Proleins:
3 l g { 20 q ;}
LIJNCHi DINNER
orange Juice
banana
2o/" milk
raisin bread
apple jelly
butter
Total Caloriesr
34O
C-arbohydrates:
63 g Q Oa/")
Fats:
3 g {o8o/.)
Proteins:
12 g ll4"/bj
4 tbsp
l
2 tbsp
Vegetable jLrice
lettuce and vegetables
27o cottage citeese
bagel
butter
dried rais irls
Total Calories:
Om
66 g t78qoi
C dr b o h v d r at e s .
Fats;
Proteilrs:
6 g {15%}
i 4 g (15%l
Nurnlrroru Guto=ltrues FoR Hocrev
This articie wasutritten bg CraigBallantyne, CSCS
(CHO)
CARBOHYDRATES
Carboh-u*drates
are the major energysourceof the bod-vand are storedrvithin
shouldbe60%
TheminimumCHOintakeof a hockevplayerduringtheseason
muscies.
g carbohydrate
per day).
of the daiiytotalcaloricintake(6-11g7&gor about500-800
gamesit is necessary
that athletespla_vback-to-back
to be
Sincehockevolien demands
to ensurereplenishment
for upcoming
strategic
with regardsto CHO consumption
a high-CHOmealimmediatei-v
following
competition.
Consume
{within30-minulesi
game,or workout)minimizefatigueandto enhance
musclerecovexercise
{practice,
repletion
formulais 1.0gCHO/kgwithin30 minutesof exeren'.Theoptimalglrcogen
CHO/kgevery2 hoursfollowing.
ciseand0.7-3.09
FLUIDS
. y e rcsa nl r m i td e h v d r a t r bo vnd r i n k r n g
r e r f o r m a n cPel a
D e h l d r a t i oana ni m p a i p
(or ascloseastolerable)
andby startingto drink
tluidsup to - I-2 hoursbeforeexercise
cool
Celsius}as soonas activitybegins.During practicesessions.
tluids{- 10 degrees
attemptto drinkasmucht-luidaspossible
to "train"the body'todrinkdurinEi
competition (aimfor i00-150m1
of coolfluiciseverv*
15minutes).
Coaches
shouldmonitorthe
rr'ithpre-andpost-exercise
fluidlosses
of plal,ers
weigh-jns.
Encourage
the consumption of 2 cupsof fluidperpoundof bodl'weight
iostduringexercise.
MEALS {sample
high-CHO.
moderate-protein,
andlow-fatmeals}
Breakfast
Breaktast
must NE\ER be SKIPPED.
This mealshouldhavean extraemphasis
on complexcarboh,"-drates
to provideenergyfor the dav=sactivities
followinga 7-10
hour fastingsleep.If eatingbreakfast
is not part oi the plal,er=s
routine,encourage
26
PRE.COMPETITION
EATING
Plavers
shouldbe consumrngi
a high-CHOintakeeverydarl
to maintainmuscle
energ)'stor€sioneEioodmealduesnot makeup tor a w-eekoi pcx,ireatingl).Trv to find
$'hat\orks bestrvitheachindividuai
athleteandfoliowa pre-game
routinefor each
competition.
Theoptirnalpre-event
snackis 0.5! of CHOperpoundbodyweilht consumed
-2 hoursprior to exercise
and eachathieteshouldrememberto consumeadequate
\.raterto en-sure
h1'dration.
In general,ailori''-3 hoursfor a high-cHo mealand-l hour
tbr a snackto digest.Avoidlarge.high-fatmealsb€cause
theyrequireiongdigestion
p r r i ' ' d sa n om a vi r n p a ipr e r i o r m a n c e .
TOURNAMENTPLAY&TRAININGCAMP
Prepare
a high-CH0mealbeforeearl-vmorninggames(seepre-event
mealsfor
suggestions).
Foilorr'inE
the first game,CHOandfluid intakers veryimportant(fruit
juice,sportsdrink,or a non-caffeinated
pop).Fruitandvogurtcanaisobeeatenif there
is a suiTicient
breakbehteenevents.
l)uring periodsoi hard training{i.e.trainingcampOR plavotfs).
maintaina
For 2-a-da_v=s.
irroFernutritionandfluicireEiimen.
consume100-200g
carboh,v-drate
as
possible
soonas
atiersessions
and takea fluid breakevery20-minutes.
Alwal,splanfor
:r posi-exercise
reco\:en'mealand consumecarbohydrates
and fluid immedrately
after
gamesandtraining.
Sportdrinksareahrsorbed
quickerthan rvaterto helphvdratethe ola1,er.
The4_
8itosugarsoiuticins
supportworkingmusclesandcarbohldratereplenishment.
players
needto avoidbeverages
containingcat-teine
andaicoholbecause
of their tliuretic(dehydratrngleifects.
For eachdrink with alcohoior cafteine.
piaversshouldconsumean
ertra2 cupsof rvater.
them to graduallyincreasethe amountoi tood eatenuntii a fuli breakfastbecomes
habit.
or skiml+ toast+ peanutbutter+ juice
coldcereal+ milk {1'j'.'{r
!\hoie-wheat
Oatmeal+ milk + fruit + yogurt
toast* iuice r yogurt
Eggs(2 yolk maximum)+ whole-rr'heat
meat+ juice
+ syrup+ leanbreakfast
Pancakes
Muftins+ ),ogurt+ juice + iruit + milk
or leanmeator eggs+ fruit + milk + juice
Bagels+ low-fatcheese
Blendermeals(milk.yogurt,fruit.juice,skimmilk powden
Lunch
+ \reggies
+ vogurt+ lorv-fatcookies
on whole-wheat
2 leanmeatsandwiches
thick-crustpizza+ iuice + liuit
2 slicesof cheese/vegetable
leanmeatsub + pretzels+ milk + fruit
Whole-wheat
+ low-faticecream
Chickenbreast+ rice + vegetables
+ leanmeat+ juice
Kraft dinner(withoutbutter)+ vegetabies
Dinner
of trainingandcomPlayersshouldplanandarrangedinneraroundthe requirements
petition(i.e.a smailpre-game
mealORa iatepost-exercise
andCHO
dinner).Vegetables
sidedishesshouldhavea greaterprioritl,than in traditionalmeals.
+ ice-milkor sherbert
pasta+ leanmeat+ vegetables
Whoie-wheat
Steak+ bakedpotato+ corn + fruit + ),ogurt
+ juice+salad+ potato
Hamburger
+ low-fatice cream
Fish + rice + vegetables
+ vegetable
+ iow-iatpudding
Porktenderloin+ potatoes
Chickenbreast+ whoie-grainrice + soup+ low-fatcookies
Chili + whoie-wheat
toast+ milk + fruit saiaci
Posr- Wonrcour RecoveRv: A MUsr FoR ATHLETEs
Thisarticle uas uritlan by JaysotzHunter, RD,CSCS
If you u:antto optimizevour training.improverecoverytime. and accelerare
musclegrowththen a post-workout
recovery
drink is vital to your trainingroutine.
Research
hasshownihat if 1'ouaretrying to gainleanbody'mass1'ouneedto feedyour
bodycarbohydrates
and proteinwithin 60 minutesaiteryour workout.
lVhenyou workout your bodyburnsup aminoacids,glucose,
andglycogen
and
your musclesare more receptiveto acceptingthe nutrientsyou t'eedit and shuttling
thosenutrientsinto the musclesto be repaired.\{tren an athietedoesn'trestoretheir
iuel levelssoonafterthe workouttheir musciesll,cogensynthesis
canbe decreased
bv
as muchas 66026,
which impairstheir recoverytime.Scientificstudiesshowthat consuminga carboh),drate-protein
supplement
within 60 minutesfollowingexercise
increases
the rateof muscleglycogenstoraSe.
By replacingyour glycogenstorage1evelsquicklyaliowsyour bod1,
to recuperate
fasterand re-charge
your fuelsystemfor the
nextworkoutor event.Youmayaisofind thatyou havefuller,tightermuscles
aswell
asIessmusclesoreness.
A greatpost-workout
suppiement
shouldcontainaround50-100gramsof car_
bohydrates
andapproximateiy
30 50 gramsof protein.Someexamples
of post-workout
drinkscouldbea carnationInstantBreakfast
with a scoopof proteinpowder.
A glassof
juice
orange
withsomeproteinpowder
rvilialsowork.Therearesupplement
drinksthat
comepre-mixed
andincludevitamins,
minerals.
andsometimes
creatine
or glutamine.
.{ high carbohydrate/protein
meaiimmediateil,
afteryour workoutis not aseffective
as
a supplement
drink.but is excellent
for yournextmealto furthermaximize
the recoveryof your muscles.
Thereasona meal$'ouldn'tbeidealis thatwholefbodsaredigest.
edmuch slowerthan liquid mealsand canevenlowerlhe response
of absorbing
these
nutrientsintothe bloodstreamandmuscies.
Thosefirst 60 minutesatteryour workoutis whenyour bod-v's
anabolicsystem
pnmed
is
for tuel.Thiswill definitelyenhance
1,ourworkoutsandvour bodywill thank
vou with the resultsyou areiookinEfbr.
REFERENCE
MATERIALS
1.
Novice Hockey Coaches Resource Manual Ages Z-g
R o n _ D u s s i . a u ! 9 ,E l i t e H o c k e y E d u c a t - oi n & " D e v e l o p m e n t
publ'ished 2005
2.
rhe Ultimate Guide to weight Traininq for Hockev
2^dedi ti on , by nob pri ce Fubl i streOz-OOS-