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NUTRITION for HOCKEY PLAYERS
By Kenny Andrade BS, CCS
In order for your body to function right prior to a game or practice, you must fuel it with the proper nutrients to assure you that you are playing at your full potential. In today’s rinks, the snack bars are filled with “quick fix”, processed snacks that give you that sudden energy feeling with that crash and burn affect shortly thereafter. The following tips are the proper percentage of macronutrients needed to fuel your body to function properly for everyday lifestyles, on or off the playing field.
CARBOHYDRATES- a player’s daily caloric intake of carbohydrates should be 55-65%. Carbs are chemically broken down in the body as “GLYCOGEN” and are stored and released later as energy. Carbs are the primary source of energy for an athlete and when choosing carbs, complex carbs are more advisable then simple carbs. Remember that carbs are “BRAIN FOOD” and an elite athlete not only has to be physically ready but he/she has to be mentally prepared also…
Example-
- Fruits and vegetables
- Whole grain pasta
- Whole grain bread
- Low sugar, high fiber cereals
FATS- a player’s daily caloric intake should be 25-30% with each gram of fat equaling to 9 calories. Fats are a source of energy that is built for long lasting, low intensity activities ( long distance running ). When exceeding the daily recommendation of fat, it is stored as adipose tissue, which then hinders a player’s playing ability. A proper balance of mono and poly unsaturated and saturated fat will enhance the athletes performance…
Example-
- Olive oil
- Mixed nuts and natural nut butter
- Fatty fish ( ex. Salmon ) and fish oils
- Avocado
- Sunflower seeds
- Low fat cheese, yogurt, and milk
PROTEINS- a player’s daily caloric intake is 15-20% with each gram equaling 4 calories. Protein is the main source for muscle growth and repairing of muscle tissue so intake of the proper amount can help with the restructuring of an athlete’s body. When it comes to intake amount, it differs slightly between a man and a woman. A woman should consume .8 gram/lb and a man should consume 1gram/lb, and the way that was determined was by the structure of the body, meaning men have more muscle mass. There is a downfall with too much protein - an excess amount can’t be stored in the body so it’s urinated out or stored as fat.
Example-
- Chicken and turkey
- Lean beef
- Salmon and tuna
- Nuts
- Dairy products
- Beans and lentils
Last, but not least, the most important source of nutrients is H2O - without water the body will not function. The body is made up of 75-80% water, so as we sweat, we lose fluids. By drinking water every 15-20 minutes per workout we will properly hydrate ourselves until we replenish what we’ve lost in a game or practice. The gatorades and powerades are great sources of liquids but recommended for a post workout recovery drink. These types of drinks replenish the nutrients we sweated out during a game or practice, but water is definitely, by far, an athletes best friend.
For further information on nutrition please contact me at
or 561-676-9294
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