Nutrition strategies for optimal hockey performance

Nutrition Strategies for Optimal
Hockey Performance & Injury
Prevention
Chris Osmond
MSc, BPE, CSCS, FAST, NCCP (Olympic Weightlifting)
Strength & Conditioning Coordinator (Player Development)
Medicine Hat Tigers Hockey Club

Presentation Outline
Importance of nutrition (performance-injury prevention-rehab)
Macronutrient Periodization – carbohydrates, protein, fat
Daily energy consumption (total calories)
Performance enhancement & injury prevention-recovery tips:
Strategy 1: Pre-game/Post-game Nutrition Guidelines
Strategy 2: Nutrient Timing (Meal Planning)
Strategy 3: Avoiding dehydration
Strategy 4: Follow the “10 Habits of Highly Successful Eating”
Reading nutrient labels accurately

Why is nutrition important?

X-FACTOR!
Glycogen depletion patterns during ice hockey
performance.
Methods = 8 male varsity ice hockey players
(NCAA 1) were studied during 4 hockey games to
investigate the depletion pattern of glycogen
(carbohydrate) in the quadriceps muscle group.
Results = Muscle glycogen declined an average
of 60%.

Why is nutrition important?
Research also indicates that nutrition can
effectively assist hockey athletes recover from
injury.
Athletes must target 3 different nutritional angles to
support recovery from injury:
Angle 1: support & manage acute inflammation.
Angle 2: support immune function.
Angle 3: support long-term tissue healing &
regeneration

Macronutrient Periodization
Macronutrients = nutrients that are required in
significant amounts to allow for normal functioning of
the body.
Specific macronutrients include:
1.Carbohydrates (60% DTC) 3. Fat (25% DTC)
2.Protein (15% DTC)
4. Water
Each of these macronutrients play a critical role in
hockey performance, injury prevention & recovery.

Micronutrients = nutrients that make up
macronutrients. The building blocks of macronutrients
consists of vitamins, minerals, enzymes, amino acids,
trace minerals, and antioxidants.
Hockey players must have a daily supply of
micronutrients to run their metabolism, along with all
other bodily functions that facilitate energy
development, recovery from exercise, repair & growth,
protein synthesis, hormonal regulation, blood pressure
during exercise, just to name a few.

Basic functions of macronutrients (energy substrates):
Carbohydrates:
1.Provides 4 kcal/gram (1 gm of CHO=4 kcals).
2.2 types: Complex/natural carbohydrates & simple sugars.
3.Energy and muscular fuel source (from starch, sugars, and
veggies).
4.Cholesterol & fat control (from dietary fiber).
5.Nutrient & water absorption.
6.Immediate fuel source (for intense activity).
Off-Season = (3-7 grams/kg)
In-Season = (5-12 grams/kg)
Post-Season (Transition) = (3-4 grams/kg)

Protein:
1.Provides 4 kcal/gram (1 gm of PRO=4 kcals)
2.Delivery of essential amino acids (body can’t make them)
3.Essential for building new muscle tissue (growth & injury
repair).
4.Essential for maintaining existing muscle tissue (normal
wear & tear from competition & training).
5.Fluid balance (helps control water level inside & outside
cells.
6.Transports substances in the blood (vitamins, minerals, fat).
Off-Season = (1.5-2.0 grams/kg)
In-Season = (1.5-2.0 grams/kg)
Post-Season (Transition) = (1.2-1.8 grams/kg)


Fat:
1.Provides 9 kcal/gram (1 gm of FAT=9 kcals)
2.Delivery of fat soluble vitamins (A, D, E, & K).
3.Delivery of essential fatty acids (FA body needs but can’t make
Omega 3 & Omega 6 fatty acids).
4.Essential for energy & muscular fuel (low-intensity aerobic).
5.Hunger control.
6.Substance in many hormones.
Off-Season = (0.8-2.5 grams/kg)
In-Season = (1.0-1.5 grams/kg)
Post-Season (Transition) = (1.0-1.2 grams/kg)

Basic functions of micronutrients:
Vitamins:
Type 1: Water soluble (can’t be stored in body-must be
replaced daily).
Vitamin C: citrus fruits, cherries, veggies
B1 (Thiamine): whole grain cereals, beans, pork
B2 (Riboflavin): dairy products, eggs, dark leafy greens
B3 (Niacin): milk, turkey, chicken
B5 (Pantothenic Acid): whole grains, dark leafy greens, fruits
B6 (Pyridoxine): high protein foods, whole grains, eggs
Folic Acid: dark leafy veggies (broccoli, spinach), OJ
B12 (Cobalamin): foods of animal origin

Vitamins:
Type 2: Fat soluble (carried in fat solute = hockey players
never utilize an excessively low fat meal plan < 20%).
Vitamin A: animal liver, egg yolks, fortified dairy products, fish
oils.
Vitamin D: UV rays=sunlight, fish oils, milk.
Vitamin E: nuts, eggs, polyunsaturated & monounsaturated
oils (safflower oil, canola, olive oil).
Vitamin K: vegetable oils, dark & leafy green veggies.

Minerals:
Minerals are used in almost every metabolic function in the
body. Mineral functions include:
Sustain bone density (resistant to fracture).
Maintains relative acidity & alkalinity of blood & tissue ( critical
for endurance performance).
Serves as bridges for electrical impulses that stimulate
muscular movement.
The above functions are extremely important for hockey
athletes. Low density bones=↑ risk for stress fractures. Poor
acid-base balance = poor endurance, poor nerve & muscle
function = poor coordination.

Minerals:
SO....Hockey player’s diet must be rich in minerals!
Major Minerals:
Calcium: dairy products, dark green leafy veggies, legumes.
Phosphorus: all high protein foods, whole grains, dark green
leafy veggies, carbonated beverages.
Magnesium: Milk & milk products, meat, nuts, whole grains,
dark leafy veggies, fruits.
Electrolytes (Sodium-Potassium-Chloride):
Sodium=salt, pickles, pretzels, crackers, cheeses, soy.
Potassium=citrus fruits, potatoes, veggies, milk, meat, fish.
Chloride=table salt

How can a hockey athlete consume a meal plan that is
rich in both vitamins and minerals:
1.Eat a wide variety of colourful fruits & veggies.
2.Eat fresh fruits & veggies (when in season).
3.Don’t overcook veggies – eat raw whenever possible.
4.If cooking – lightly steam, sautee..never boil veggies.
5.Use a multi-vitamin (that includes minerals).
6.Smoothies (fruits, berries etc).
7.Pack food with you.

Strategies for performance, injury
prevention & recovery
Strategy #1: Pre-game & Post-Game Fuel Options
Pre-Game Guidelines:
1.3-4 hours prior to event to allow for optimal
digestion & energy supply.
2.500-1000 calories.
3.High complex, natural carbohydrate (low GI),
moderate protein, & low fat food choices.
4.Liquid meal OK, especially if the event begins
within 2-3 hours. Liquid meal will move out of
stomach by game time. Include water.

Pre-Event Meal Plan I
(approximately 500 calories)
Milk, skim
Lean meat or equivalent
Fruit
Bread or substitute
Fat spread

1 cup
2 ounces
1 serving (1/2 cup)
2 servings
1 teaspoon

Pre-Event Meal Plan II
(approximately 900 calories)
Milk, skim
Cooked lean meat or equivalent
Fruit
Pasta or baked potato
Bread or substitute
Vegetable
Fat spread
Dessert: Angel food cake or plain cookies

2 cups
2 ounces
1 serving (1/2 cup)
1 cup or 1 medium
2 servings
1 serving (1/2 cup)
1 teaspoon
1 piece 2 cookies

Strategy #1: Pre-game & Post-Game Fuel Options
Goal: To maximize the athlete's recovery via replenishing
energy stores and fluid levels within the first hour after the
game, which should improve the athlete's recovery time from
72 hours (without post-game nutrition) to within 24 hours. Fast
and adequate recovery is crucial so that athlete can compete
and/or train within the next day or two after the game with
minimal effects on performance.
Guidelines:
3 parts to post-game recovery process.

Part 1 - Recovery Drink - Within 15 minutes After Game
The recovery drink will begin restoring the athlete's energy
levels (glycogen stores).
======================
Part 1
Recovery Drink - Alternative #1
Sports drink (Gatorade)
======================
Recovery Drink - Alternative #2
Smoothie (in a blender mix milk, low fat yogurt/ice cream,
mixed fruit frozen/fresh, and water)
======================

Part 2 - Fluid Replacement - Within 15 minutes After Game
In order to determine the amount of fluid that needs to be
replaced, the athletes should weigh themselves before and
after the game. Drink 2 cups of fluid (sports drink or water) for
every pound lost.
======================
Part 2
Fluid Replacement
2 cups of water or sports drink for every pound lost
Note: The recovery drink above counts as part of your fluid
replacement.
======================

Part 3 - Post-Game Meal - Within 1 Hour After Game
This meal will help further restore glycogen levels and begin muscle repair.
This meal is going to be very high in carbohydrates. It's within the first 2 hour
window when the majority of CHO ingested will go straight to muscle energy
stores, with very little going to fat stores.
Depending on the size of the athlete, consume 100 to 400 grams of CHO
during this important meal.
Post-Game Meal - Alternative #1
Pasta (1.5 cups - 322 calories)
Filet Mignon
Salad
Multi-Vitamin Supplement

Post-Game Meal Alternative #2
Whole wheat bread (4 slices-270 calories)
Chicken Breast
Salad
Multi-Vitamin Supplement

Strategy #2: How to avoid dehydration
Water is an important nutrient for the athlete. Athletes should start any event
hydrated and replace as much lost fluid as possible by drinking chilled liquids
at frequent intervals during the event. Chilled fluids are absorbed faster and
help lower body temperature.
Table 2: Recommendations for hydration.
Pre-event meal

2-3 cups water (16-24 oz)

2 hours before

2-2 1/2 cups water (16-20 oz)

1/2 hour before

2 cups water (16 oz)

Every 10-15 minutes during the event

½-1 cup (4-8 oz) water & (2 oz sports drink)

After event

2 cups (16 oz) fluid for each pound lost

Next day

Drink fluids frequently (it may take 36 hours to
rehydrate completely).

Strategy #3: Game-Day Nutrition Plan (Nutrient Timing)
BEFORE GAME:
1.Start Hydrated:
• Start hydrating 24 hours prior to game
• Check urine colour (mellow yellow – good/apple juice – see Mikki)
• 2-3 hours before game – drink 400-600 ml (5-7 ml/kg)
• During warm-up: drink another 240 ml (~8 gulps)
2.When & What to Eat:
• Emphasize carbohydrates
• Drink sports drink 30-60 minutes before game to “top-up”.
• 3-4 hours prior for pre-game meal.
• Optimal carbohydrate intake = x weight (kg) = ??

DURING GAME:
1.Stay Hydrated & Energized:
• Hydrate with water (4-8 oz) and sports drink (2 oz) every
15 minutes.
• Stay in your hydration zone: Drink at least 400-800 ml of
fluid each hour (water & sports drink). Ensure sports drink
has sodium.
• Drink more if you sweat more.
• Ice is cold, but your body isn’t; heavy pads and helmets +
intense exercise = a lot of sweat lost. MUST REPLACE!

AFTER GAME (Recovery starts as soon as you step off the
ice):
• Replace Carbohydrate = Consume a high GI
carbohydrate beverage or snack within 15 minutes.
• Replace fluids = 16 oz for every pound lost in sweat.
• Consume recovery meal = High carbohydrate, high
protein (25-30 grams/kg), low-moderate fat meal within 1
hour of game completion.
• See table for carbohydrate requirements for recovery
nutrition.

Body weight lb kg
100 lb (45 kg)
110 lb (50 kg)
120 lb (55 kg)
130 lb (59 kg)
140 lb (64 kg)
150 lb (68 kg)
160 lb (73 kg)
170 lb (77 kg)
180 lb (82 kg)
190 lb (86 kg)
200 lb (91 kg)
210 lb (95 kg)

CHO gms needed after
50- 75
55-83
60-90
65-98
70-105
75-113
80-120
85-128
90-135
95-143
100-150
105-158

Cals needed after
200-300
220-332
240-360
260-392
280-420
300-452
320-480
340-512
360-540
380-572
400-600
420-632

Strategy #4: Follow the “10 Habits of High Successful
Eating”
1.Eat every 2-3 hours.
2.Eat complete lean protein with every feeding opportunity.
3.Eat veggies with each feeding opportunity.
4.Eat veggies and fruit with any meal; starchy CHO only after exercise.
5.Eat healthy fats daily (1/3 saturated-1/3 monounsaturated-1/3
polyunsaturated).
6.Don’t drink beverages with more than 0 calories.
7.Eat whole foods instead of supplements when possible.
8.Plan ahead and prepare feedings in advance.
9.Eat a wide variety of good foods (always)
10.Plan on breaking these rules 10% of the time.

Reading nutrition labels accurately

Nutrition strategies for optimal hockey performance

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