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Pre competition nutrition for hockey players

Understand the importance of proper pre-game nutrition for optimal performance on the ice is imperative for anyone who's serious about their craft. The right meal consumed at the right time can provide the energy and nutrients needed for a strong and successful game.


The best meal to eat before a hockey game is one that is high in carbohydrates, moderate in protein and low in fat. Carbohydrates are the body's primary source of fuel during high-intensity exercise, and consuming them before the game will help to maintain blood sugar levels and provide energy for the muscles. An example of a good pre-game meal could be a whole grain pasta with a lean protein source like chicken or fish, and a side of vegetables.



It's recommended to eat the pre-game meal 2-3 hours before the start of the game. This allows enough time for the food to be digested, and for the nutrients to be absorbed and utilized by the body. Eating too close to game time can cause discomfort and may lead to poor performance on the ice.


In addition to paying attention to what to eat, it's also important to pay attention to what to avoid before a big game. Avoiding foods high in fat, fiber, and sugar can help prevent stomach discomfort during the game. Also, it's important to avoid activities that may lead to dehydration, such as excessive alcohol consumption or diuretic use.


It's also important to remember to stay hydrated before the game, drinking water or sports drinks throughout the day leading up to the game. Being dehydrated can negatively affect performance, so it's important to make sure you are well hydrated before hitting the ice.


If hittin your celly on a game winner is the goal then a proper pre-game nutrition is crucial for hockey players looking to perform at their best on the ice. Eating a meal high in carbohydrates, moderate in protein and low in fat 2-3 hours before the game, avoiding foods high in fat, fiber, and sugar, and staying hydrated are all important steps to take to ensure optimal performance. Note that it's also essential (and recommended) to consult with a sports dietitian or healthcare professional to find the best nutrition plan for you as an individual.


References:

  1. American College of Sports Medicine. (2016). Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48(3), 543-568.

  2. American Dietetic Association. (2009). Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association, 109(3), 509-527.

  3. Burke, L. M., & Deakin, V. (2015). Clinical sports nutrition. McGraw-Hill Education (Australia).

  4. National Athletic Trainers' Association. (2017). NATA position statement: Fluid replacement for athletes. Journal of Athletic Training, 52(3), 381-390.

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