Nutrition and Fitness, News (Brighton Minor Hockey)

PrintNews Article
Click to view full-size image
Nutrition and Fitness
Submitted By Leon Hynes on Monday, September 25, 2017
Nutrition & Fitness

In searching the web for information on nutrition we found www.hockeyinjuries.com. It has some good basics about a pre-game routine.

Nutrition & Fitness

In searching the web for information on nutrition we found www.hockeyinjuries.com. It has some good basics about a pre-game routine. As you can see, chicken wings, fries, steak, chocolate, etc, do not make the list of recommended pre-game food. Timing is also critical. In any event, we think a few simple adjustments to out pre-game routine may help your on-ice performance. We might also suggest that if you are concerned about your diet that you have your doctor refer you to a nutritionist for further advice.

Another site that we found quite interesting was The Science of Hockey. It has a bunch of interesting facts about hockey and the science behind it, including some facts about fitness.

 



 PRE-GAME NUTRITION SUGGESTIONS


Do I need to eat something before I play?

Yes. Just like a race car you can't expect to win an Indianapolis 500 without the right fuel in your tank. Unfortunately, everyday hockey players around the world run out of gas in the middle of a game and struggle just to finish simply because they forgot to re-fuel before they played

When should I eat?
Two hours before a game or practice you should have a small pre-game snack.

What should I eat?
Complex Carbohydrates that will digest slowly and provide long term energy like bagels, muffins, toast, cereal as well as fruits like bananas and oranges. Sports nutrition products can also be an excellent source of energy and can be part of your pre-game snack. These products are designed to give you the right balance of nutrients as well as digest properly for athletes.

What shouldn't I eat?
You should try to avoid foods that either upset your stomach or may give you short term energy. Things that upset your stomach include milk and spicy foods. Chocolate bars, candy may give you a short term energy boost but tend to cause a real energy drain within a short time and actually hurt your performance more than help it.

Should I drink extra fluids before I play?
Yes. Even a small loss of 2% body fluid from sweating during a game can have a significant impact on your performance. They key is to drink approximately 14 – 20 ounces (or 400 - 600 mls) of fluid before you play to give yourself some insurance against dehydration during the game.

When should I drink?
You should start your pre-game hydration routine two hours prior to the start of your game or practice. Over the course of first hour you should try to consume 14 – 20 ounces (or 400 –600 mls) of fluids such as sports beverages, fruit juices and water. You should stop consuming fluids in the immediate hour before you play. DO NOT DRINK A LOT OF FLUIDS IN THE HOUR IMMEDIATELY BEFORE YOU PLAY. The problem with drinking extra in the last hour is that your kidneys will be stimulated and your urine production will be increased. This will make you go to the bathroom a lot and can actually de-hydrate you.

What should I drink?
As part of your pre-game hydration routine, you should try to have a glass of fruit juice or a sports beverage approximately two hours before you play. Although there is nothing wrong with drinking water, fluids like sports beverages and fruit juices, which contain a small percentage of carbohydrates, have been shown to help accelerate the absorption of fluids into your system and help prevent dehydration. You should try to avoid fluids like soda pop (can cause intestinal cramping), coffee and alcohol. These fluids also tend to increase your urine production. This will cause you to go to the bathroom more and can lead to dehydration.

* The above suggestions were provided by www.hockeyinjuries.com. Check there for more details.

This article has been viewed 66 times.
Quick Links
Manage Subscriptions
Signup to receive email or text messages for the teams you want to follow.
News ArchiveOther Recent Articles
  • 18
    Oct
    Organization
    On October 28th 8am to 4pm it will be Pink At The Rink Day. We have partnered with the Canadian Cancer Society and Brighton FM 100.9. This will be a co-fundraising and awareness raising event. All donations will be shared by BDMHA & The Breast ...
  • 14
    Oct
    Organization
    BRIGHTON COACHES ARE YOU INTERESTED IN BRINGING YOUR TEAM TO A BELLEVILLE SENATORS HOME GAME.  
  • 01
    Oct
    Organization
    Just a gentle reminder that there is a gate fee for all league games both LEO and EOMHL for visiting teams parents/siblings.  There is NO cost for our registered minor hockey parents/siblings or Seniors.  If you wish to bring extended family and/or ...
  • 19
    Sep
    Organization
    Brighton District Minor Hockey are excited to announce that our Local League teams will be playing in the League of Eastern Ontario (LEO League) starting 2017 - 2018 hockey season.  Your executive will be on hand during your first practices this ...
  • 21
    Jul
    Organization
    Play it Again Sports is helping out the Brighton community first time hockey players by outfitting 3 lucky players and giving a 25% discount for all players 10 years old and younger.
  • 01
    Sep
    Organization
    Welcome to Brighton Minor Hockey! Brighton is a 'CC' centre with hockey starting at Junior Initiation up to the Midget level.  We offer both Local League and Representative hockey. It is a program open for both boys and girls. We strive at BDMHA ...
Printed from brightonminorhockey.ca on Saturday, October 21, 2017 at 7:56 AM