Sports Nutrition – Guidelines for Hockey, Essay Example

Hockey is a high-intensity sport demanding sudden bursts of speed and energy.  An average hockey player can easily burn around 600 – 700 calories per hour.  This demanding sport requires exceptional physical fitness, and physical fitness begins with what we eat.

Most of us are familiar with the Food Pyramid published by the US Department of Agriculture (USDA).  It divides food into six groups including grains, vegetables, fruits, milk, meat and beans, and oils.  The USDA also provides recommendations for the number of servings a person should consume per day.  Unfortunately, these categories are very general in nature and do not address the wide variance of nutritional properties within each group.

A better place to start is to look at what an active body needs in terms of actual nutrients.  There are six major categories of nutrients.  These include proteins, carbohydrates, fats, vitamins, minerals, and water.  Balancing these nutrients is more important than simply balancing general food groups.

Proteins

Proteins are natural compounds containing amino acids and play several important roles in nutrition.  The body’s immune system relies on protein to function properly.  Of course, every athlete knows that protein builds and repairs muscle – or does it?  It is true that protein is necessary for muscle growth and repair but there is no correlation between protein intake and muscle growth.  This is a common misconception made by many athletes who consume ridiculous amounts of supplemental protein in order to “buff-up.”

If protein automatically built muscle, then most Americans (who eat a lot of dairy and meat) would look more like Arnold Schwarzenegger than Larry the Cable Guy.  Protein does not build muscle.  Exercise does.

Carbohydrates

Carbohydrates are stored in the body and converted to energy when needed.  During digestion, carbohydrates are broken down into glucose – the body’s main energy source.  Excess glucose is converted to glycogen and stored in muscle tissue and in the liver.  During time of physical exertion, the glycogen is converted back into glucose and provides the fuel for the body.  Eating excessive carbohydrates can also be a problem.  Then the muscles and liver have “had their fill” of glycogen, the substance is then stored in fatty tissue.  It can still fuel the body at a later time, but it takes a lot more to get it out of the fat than out of the muscle.

Another consideration for choosing the type of carbohydrates one eats is the food’s glycemic index.  This index rates food items by their rate of conversion into glycogen.  Foods with a high glycemic index convert quickly into useable energy while those with low index numbers convert more slowly.  An athlete’s regular daily diet should include more foods with a low glycemic index.

Fats

Fats are an important part of a healthy diet.  Like carbohydrates, there are different kinds of fatty acids and selecting the right types is important.  Monosaturated and polyunsaturated fats like those found in fish oil, are better for the body than saturated fats like butter.  An athlete’s diet should consist of about 55% carbohydrates, 15% proteins and 30% fat.

Vitamins & Minerals

Vitamins and minerals are critical to good health; however I never recommend supplements to my clients.  If an athlete has a deficiency in this area, it means he or she is not eating properly.  All the vitamins and minerals a person needs can be found in natural foods.  A healthy body is one that eats right – not that takes pills.

How nutrition Affects Performance

We have all heard the saying “You are what you eat.”  This is absolutely true.  To get winning performance from our bodies, we need to have a winning diet.  Here are a few ways that good nutrition can affect performance on the ice.

General Health

People who eat right and get enough exercise simply feel better.  Feeling good leads to good performance.

Strong Immune System

A healthy dies can improve the immune system.  You can’t play hockey if you have the flu!

Glycogen Conversion

Eating carbohydrates of the proper type and in the right quantity means quick access to energy on the ice.

Better Sleep

A proper diet can improve sleeping patterns.  Good sleep is necessary for peak performance.

Consistent Hydration

Hydration and replacement of electrolytes is essential.  Two liters of water per day is minimum. Pre-hydrating before a game can give a winning edge.

Game-Day Diet

Before the Game

• Be sure to eat a good breakfast.
• Eat 3-4 servings of carbohydrates two hours before the game.Pastas, breads sports drinks and juice are great.
• Avoid any fatty foods on game day.
• Pre-hydrate with sports drinks and water.

I Hour Before Play Begins

• Hydrate – Hydrate – Hydrate
• Mix ½ Sports drink with ½ water & drink one bottle every hour.

Immediately after the Game

• Drink full bottle of undiluted Sports drink.

Within 2 hours After the Game

• Refuel with several servings of carbohydrates and 2 servings of protein.Refueling the body after heavy exertion within 2 hours will provide optimal replenishment and better prepare you for the next game

References

Anderson, J., & Prior, Y. (2010). Nutrition for the athlete. Retrieved from http://www.ext.colostate.edu/pubs/foodnut/09362.html

Bonci, L. (2010). Nutrition guidelines for hockey. Retrieved from http://espn.go.com/trainingroom/s/2000/0128/320695.html

Fitwise. (n.d.). Healthy Diet for athletes. Retrieved from http://www.fitwise.com/healthy_diet.asp

Foisey, L. (2010). Hockey nutrition plan. Retrieved from http://files.leagueathletics.com/Images/Club/5959/nutrition%5B1%5D.pdf

Manitoba. (2010). Meal planning. Retrieved from http://www.playyourgame.com/meal_planning.html

USDA. (2010). My Pyramid. Retrieved from http://www.mypyramid.gov/

Wholefitness. (2010). Sport nutrition and performance. Retrieved from http://www.wholefitness.com/sportnutrition.html

Wildcats. (2010). Here is your nutrition guide for the year. Retrieved from http://www.eteamz.com/wildcatshockey/news/index.cfm?cat=236010

Keith. (2010). Getting fit: basic nutrition. Retrieved from http://www.almightydad.com/fitness-nutrition/getting-fit-basic-nutrition

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