Nutrition for hockey

Below is a summary of what Jodie shared and there are slides in the documents section of the website for club members.

Macro nutrients:

1. Carbohydrates - main fuel source. Gets converted from glycogen into power. Need to eat plenty of this. Eg pulses, lentils, potatoes, rice, bread
2. Proteins - builds lean muscle mass. Intake needs to be regular and consistent throughout the day. Eg plain yoghurt, meat, eggs, milk, fish, tofu, pulses, oats
3. Fats - omega 3 is a good ratio of fat. Eg nut butters, avocados, salmon

Can only process the macro nutrients by eating the micro nutrients (salads, vegetables).

Should understand there is a difference between eating for good health and eating for exercise.
Exercise is a stressor to your body so you need to ensure you fuel for it. Must fuel to repair!
Basal metabolic rate - the amount of calories you burn by just staying alive.
The stronger your heart or leaner your muscles, the more calories you need.

During training/match - sugar at half time can help with energy in the 2nd half

Snack 60-90mins before training: low in fat and protein but high in carbohydrate. High glycaemic food eg white bread.
If training for over 90 mins, you should consider a high glycaemic snack. Anything over 90minutes you need to add fuel.

Metabolic activity is higher in children (up to 20yrs) as they are growing and their heart beats faster.
Need to feed your body nutrients to avoid injuries like stress fractures.

Coaches need to consider a drinks/snack break during training.

Calcium good during training. Yazoo (milk drink) is excellent. And smash balls.

Carbohydrate and protein = optimal recovery
Banana, 0%fat yoghurt, honey, milk.
Milk before bed will help you recover as you sleep.
Should always do this if you've trained of a night.

Need high GI foods after. But try and get them from good GI foods.
Optimal time to eat after exercise is 90 minutes.

Don't do low carb diet if exercising.

Don't need supplements when playing at club level and eating healthily.

Food first approach - natural foods, making food from scratch rather than things like protein powders, or ready meals

Training days - simple carbohydrates (white breads, banana)
Non training days - complex carbohydrates (wholegrain bagels)

Water after training

Nut milks - check they are fortified with calcium and B12.
Dairy milk better as it has protein.

1st team travelling away.
Bfast - milk, oats, porridge, toast. Have more than usual.
Take starchy snacks with you for the outward journey - Bananas, milk, smash balls, trek bars.