NUTRITION + HYDRATION, News, Major Atom, 2010-2011 (Elgin-Middlesex Canucks)

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This Team is part of the 2010-2011 season, which is not set as the current season.
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Sep 01, 2010 | pzimmer | 1348 views
NUTRITION + HYDRATION
RECAP OF OUR DISCUSSIONS WITH MARK REAGAN. 
THIS ARTICLE WAS AUTHORED BY MARK TO SUMMARIZE PROPER NUTRITION AND HYDRATION FOR AN ATHLETE.

1. Drink water! Drink water before your games.  Drink at least 2 to 3 glasses, 2-3 hrs before you play.  Avoid sports drinks before you play.  Slows absorption and can lead to hypoglycemia (low blood sugar) during the game.

2.  During the game, drink enough water or diluted sports drink to quench your thirst.  Continue to drink throughout the game or practice.

3.  After the game, drink to quench your thirst and then drink at least 2 more glasses.  If your game or practice continues beyond 90 miniutes, you need to drink sports drink.

4.  Avoid fruit "drinks".  Look for 100% juice.

5.  Avoid carbonated drinks (pop).

6.  Make your own sports drinks-Fruit juices (apple, orange, grape) and add a tablespoon of salt to a quart of diluted juice.  Rich in good carbohydrates (fructose, glucose) and potassium.  Drink during strenuous competition or practice.

7.  Drink liquid calories rather than solid calories during exercise.

8.  Saturday's Tournament is played on Thursday's meals.  Eat high energy, nutritious meals for several days leading up to the competition.  Carbohydrate load for 3 days.

9.  Pre Game Meal - 2 to 3 hrs prior to game - Low in fat to aid digestion (10%), High in Carbohydrates (70%) and moderate in amounts of protein (20%).  Foods such as honey, bananas, raisins, carrots, white rice and corn flakes.

10. The average pre-game meal should include foods such as: Oatmeal or Cereal with fruit or fruit juice; Peanut Butter and Jelly Sandwich on whole wheat bun; Whole Wheat pasta with low fat sauce; Low fat yougurt and fruit.

11.  If you need to eat during the game-Bananas, Raisins, Carrots, Citrus Fruits

12.  If you are active on a daily basis and are burning extra calories, you need to ensure you are replacing these calories with fruits, grains, vegatables, legumes, whole grains and other complex carbohydrates.  If you "withdraw food from the energy bank" you need to deposit food back in.