Optimizing On Ice Performance

Skating Ability
Proper Positioning
Rule Knowledge
Rule Application
Game Management Skills (e.g., communication)
Qualities of a “Top-Flight” Official
Physical Preparation

Basic Principles: the cost of exercise
There is an energetic cost to skating, involving:
Sprinting
Rapid changes in direction and skating speed
Technical actions performed at high speed
Avoiding players and the puck

Basic Principles: the cost of exercise
Therefore your ability to effectively participate at moderate-high
levels of physical activity requires proper nutrition, hydration and
appropriate recovery from previous bouts of exercise.
In performing any and all of these activities, a decline in physical performance
(i.e., fatigue) WILL occur throughout:
A given period
A given game
A given weekend

Elapsed Time (min)
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HeartRate(beatsmin
-1
)
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60
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120
140
160
First Period
Intermission
Heart Rate Response: Linesman

Elapsed Time (min)
0 10 20 30 40 50
HeartRate(beatsmin
-1
)
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60
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100
120
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160
First Period
Intermission
Heart Rate Response: Player (Forward)

Heart Rate Response: Linesman v. Player
Elapsed Time (min)
0 10 20 30 40 50
HeartRate(beatsmin
-1
)
0
60
80
100
120
140
160
Elapsed Time (min)
0 10 20 30 40 50
HeartRate(beatsmin
-1
)
0
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First Period
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First Period
Intermission
HRrange
HRrange
Take home message: Whereas the player is allowed to “recover” after every shift – the linesman
never gets the opportunity to do so.

To ensure proper pre-exercise hydration, an individual should consume:
17 – 20 oz of water / sports drink 2 – 3 hours prior to event; and
7 – 10 oz of water / sports drink 10 – 20 minutes prior to event.
J Ath. Train 35:212-224, 2000
Hydration and Exercise Performance: Pre-Game

Fluid Replacement Strategy: Post-Game
J Ath. Train 35:212-224, 2000
Replenishing fluid volume and glycogen stores is critical in the recovery to exercise.
Including Sodium ions (Na+) in the rehydration beverage (or diet) allows fluids to be
better conserved and also increases the drive to drink.
Including CHO’s in the rehydration beverage improves the intestinal absorption of
water and Na+ and helps to replenish glycogen stores.
Ideally, post-exercise hydration should be completed within 2 hours.

Fluid Replacement Strategy
J Ath. Train 35:212-224, 2000
Three examples of a typical rehydration beverage
Product
Gatorade Recover
Non-Fat Chocolate Milk
Red-Whey
Serving Size
8 oz (240 ml)
8 oz (240 ml)
8 oz (240 ml)
CHO (gm)
20 (8.3%)
20 (8.3%)
27 (11.3%)
Na+ (mg)
105 (0.04%)
105 (0.04%)
35 (0.02%)
Protein (gm)
-
-
12 (whey)
The CHO concentration should be approximately 6 - 8% (6-8 gm/100 ml)
Sodium (Na+) should be present in small amounts 0.03 – 0.07% (30-70 mg/100ml)

Nutrition and Athletic Performance: Pre-Game
Calories in a pre-game meal should range between 500-1000, with the
primary nutrient being complex Carbohydrates:
• Avoid high amounts of simple sugars (i.e., glucose/sucrose).
• Stay away from fat since it is digested more slowly and not used as a fuel
source during competition (as body stores are more than adequate).
• Steer clear of high amounts of protein.

Nutrition and Athletic Performance: During Game
CHO’s consumed during exercise has been shown to maintain blood glucose
levels and improve exercise performance.
CHO consumption during exercise is important especially in cases where
individuals have not CHO-loaded or consumed a pre-exercise meal.
CHO’s can be obtained via:
• sports drink
• snack (e.g., dried fruit; banana; granola …)
• sports gel

(1) Need to replenish electrolytes lost via sweating (primarily Na+)
• immediately after game in locker room
• “recovery” sports drink
(2) Need to replenish fuel stores:
• within 20 minutes following game
• replace muscle glycogen and speed recovery
• typical examples: tortilla wraps; slice of pizza; PB and J
(3) Need to facilitate muscle recovery and repair:
• within 2 hours after game
• protein will provide amino acids for repair of muscle tissue
• typical dinner to include: pasta with chicken, fish …
Nutrition and Athletic Performance: Post-Game

Nutrition and Hydration - Summary
The two most important nutritional practices associated with
optimal athletic performance are:
Amer. Acad. Pediatrics, Pediatrics 127:1182-1189, 2011
(1) Eat a nutritionally-balanced diet in the days preceding your games.
(2) Drink liquids at regular intervals before, during and after games.

Nutrition and Hydration - Summary
Have a proactive strategy going into your games!
Supplementation during games will NOT
overcome any pre-game deficit.
Supplementation during games merely
slows down the loss of fuels and fluids that
normally occur during exercise.

Nutrition and Hydration Program - Summary
Pre-Game
Nutrition
Hydration
AmountTime to Game
500 – 1000 calories
17 – 20 ounces
7 – 10 ounces
2 – 3 hours
2 – 3 hours
10 – 20 minutes
Type
High CHO/low protein
Water / Electrolyte Drink

Pre-Game
Nutrition
Hydration
In-Game
Nutrition
Hydration
AmountTime to Game
17 – 20 ounces
7 – 10 ounces
As needed
As needed
2 – 3 hours
2 – 3 hours
10 – 20 minutes
Type
CHO supplement

Pre-Game
Nutrition
Hydration
In-Game
Nutrition
Hydration
Post-Game
Nutrition
Hydration
AmountTime to Game
17 – 20 ounces
7 – 10 ounces
As needed
As needed
Wrap / slice of pizza
Full Meal
8 – 10 ounces
As needed
2 – 3 hours
2 – 3 hours
10 – 20 minutes
Within 20 minutes
Within 2 hours
Immediately
Within 2 hours
Type
CHO supplement
Simple CHO’s
CHO / Protein
Recovery Drink
Water

So Why Spend Valuable Time On This Topic?
(1) It is your responsibility (i.e., duty) to work hard every game.
(2) Working multiple games in a day is not an excuse for lack of effort.
(3) You never know who will be in the rink during your games.

Contact info: fitzsimo@wisc.edu
Optimizing On-Ice Performance

Energy Drinks: Are They Necessary?
Sports Drink – a flavored beverage that typically contains:
• Carbohydrates
• Electrolytes
• Vitamins
Energy Drink – a flavored beverage that typically contains:
• Carbohydrates
• Electrolytes
• Vitamins
• Non-nutritive stimulants
Sport Drinks and Energy Drinks are different products.

Sports and energy drinks are:
• A large and growing beverage industry (> $6-8 B/yr)
• Marketed to adults, adolescents and children
Marketing strategies for sports drinks:
• Optimize athletic performance
• Replacement of fluid and electrolytes lost during exercise
Marketing strategies for energy drinks:
• A boost in energy
• Decreased fatigue
• Enhanced concentration
• Mental alertness
Energy Drinks: Are They Necessary?

Sports Drinks vs. Energy Drinks
Popular commercially available sports drinks and energy drinks
Product
Gatorade
Gatorade G2
Gatorade Propel
Powerade
Powerade Zero
Monster Energy
Red Bull
Rockstar Original
Full Throttle
Java Monster
Calories
50
20
10
78
0
100
106
140
110
100
CHO, g
14
5
3
19
0
27
27
31
28
17
Na+, mg
110
110
35
54
100
180
193
40
85
340
K+, mg
30
30
-
-
25
-
-
-
-
240
Vitamins
-
-
B3, B5, B6, B12, C, E
-
B3, B6, B12
B2, B5, B6, B12, C
B3, B5, B6, B12
B2, B3, B5, B6, B12
B3, B5, B6, B12
A, B2, B3, B6, B12, C, D
Caffeine, mg
-
-
-
-
-
160
77
160
144
160

Energy Drinks – Read the Label!

Energy Drinks – The Bottom Line
There is no scientific basis for their use.
These products are costly and potentially harmful.
Therefore, why use them?

Optimizing On Ice Performance

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Optimizing On Ice Performance