Overview
Power, speed and stamina are traits of successful hockey players. Proper nutrition, a key component of competitive hockey programs, is essential for optimal player performance. Attention to meal timing and composition enhance training efforts. Fueling up with a carbohydrate-rich diet and ensuring adequate hydration allows players to muscle past the defense, rip blistering slap shots and maintain intensity during shifts.
Hockey Nutrition Components
Step 1
Carbohydrates. Carbohydrates are hockey players' fuel. Stored in muscle as glycogen and found in the blood as glucose, this energy source is used at a rapid rate during intense activity. Long hockey games and practices can deplete these reserves, leaving players feeling as if "their tank is running on empty." Hockey conditioning requires obtaining adequate calories and maintaining carbohydrate stores in the days leading up to an event with carbohydrate sources, such as whole grain breads, cereals, rice and pasta, fruits and vegetables.
Step 2
Protein and Fat. Training and practicing often, elite hockey players require high-quality protein to support muscle growth and repair. The American Dietetic Association suggests selecting lean protein choices including lean meat, fish, dairy, nuts and legumes. Athletes should limit fat-rich foods, which can make them feel sluggish. Hidden fats in fried and processed foods should be avoided. According to an article in the Clinical Journal of Sport Medicine, there are no special foods that help athletes perform better; consistently eating healthfully is most important.
Step 3
Fluids. Hockey players in heavy equipment sweat. Water makes up approximately 65 percent of a lean athlete's body weight. Water and electrolytes (especially sodium) should be replaced during and following exercise to avoid dehydration, stabilize blood volume, regulate body temperature and prevent muscle cramps. Thirst has little to do with fluid needs and should not be relied upon. Players should be weighed before and after hockey to determine how much fluid to replace.
Hockey Fluid Basics:
• Select water, sports drinks (containing carbohydrates and sodium) and juices or fruit drinks diluted in a one-to-one ratio.
• Avoid caffeinated, carbonated and alcoholic beverages.
Practice and Game Time:
• Begin exercise well-hydrated by drinking at least 16 ounces of fluid two to three hours beforehand.
• Before start-time (10 to 20 minutes before) drink an additional 8 ounces (try this at practice first).
• Between shifts drink 6 to 8 ounces.
• Afterward, rehydrate as soon as possible by drinking 16 to 24 ounces for every pound lost.
Step 4
Pre-Hockey Nutrition. Eating before exercise can improve performance. Athletes should select foods they know work well for them. Two to four hours before practices and games, choose long-lasting fuel with a plate containing more slowly digested whole grain carbohydrates along with some lean protein. In the hour prior to an event, eat more easily digested carbohydrates (such as bananas or diluted juices) to stave off hunger.
Step 5
Post-Hockey Nutrition. Refilling depleted carbohydrate stores (muscle glycogen) takes about 24 hours. Since recently active muscles take up and store carbohydrates more quickly, eat soon after leaving the ice. Carbohydrate snacks (such as granola bars, salted pretzels, bagels, dried fruit or sport drinks) should be consumed within 30 minutes post-exercise and then a meal eaten two hours later to enhance recovery.
- "Clinical Journal of Sport Medicine"; Physiology of ice hockey. Montgomery DL. 1988;5(2):99-126.
- Nutrition and Athletic Performance - Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. J Am Diet Assoc. 2009:109(3): 509-527.
- "Clinical Journal of Sport Med"; Nutritional practices of elite athletes. Practical recommendations. Economos CD, Bortz SS, Nelson ME. 1993;16(6):381-99.
About this Author
Annette Schottenfeld, a registered dietitian with an M.B.A. in marketing, is president of Nett Nutrition Inc. Since 1991 she has worked in food and health communications, writing for both health professional and consumer publications. She combines her passion and expertise on the topics of food, nutrition and health.
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