Ice Speed: Fueling Strategies for Hockey

During the winter, high school hockey is in full swing. Proper fuel provides these student athletes with the energy needed to perform well both in academics and athletics. Players have explosiveness, endurance, strength, and technique. The energy used during practice, whether this be on the ice or in the weight room, comes predominantly from muscle carbohydrate, or glycogen. For athletes to replenish their glycogen stores, recover their muscles, and prepare for the next practice, they should consume carbohydrates from healthful sources. These sources can be fruits, vegetables, whole grains, and low-fat or fat free milk and yogurt.

         Protein is also a significant piece to the puzzle. Athletes can obtain the required amount of protein by consuming a well-balanced diet. This plan includes adequate amounts of poultry, fish, lean red meat, low-fat cheese, milk and yogurt, and plant-based protein. It is recommended for athletes to eat a snack containing fifteen to twenty grams of high-quality protein and twenty-five grams of carbohydrate one hour before resistance training. After a weight training session, it is recommended that the athlete rehydrates with twenty ounces of fluid for every pound lost during that session. The athlete should also have a snack containing twenty grams of high-quality protein and fifty grams of carbohydrate. Hockey practice or a game should be followed by a meal one to two hours afterward. It is recommended that the plate is composed of ¼ protein foods, ½ whole-grain carbohydrates, and ¼ fruits or vegetables. These protein foods include low-fat or fat-free yogurt, cottage cheese, plain milk or fortified soy milk, cooked chicken, eggs, lean red meat, peanut butter, tuna, tofu, and tempeh. If an on-the-go option is needed, high-protein energy bars with ten grams of protein and low amounts of saturated fat or added sugar are recommended.  

Additionally, the athlete should be hydrating during hockey practice or a weight training session to avoid the performance-draining effects caused by dehydration. In a workout lasting longer than seventy-five minutes, it is recommended to drink a sports drink at a rate of five to ten fluid ounces every fifteen to twenty minutes.  

 

Source: https://www.eatright.org/fitness/sports-and-athletic-performance/beginner-and-intermediate/ice-speed-fueling-strategies-for-hockey