Nutrition for Hockey

 

• After training and talent NUTRITION is seen as the next biggest contributor to performance in hockey but it is something that players often neglect.
• Training and matches are physically demanding and set up large energy and carbohydrate requirements. Hockey players should aim to achieve a diet that provides adequate energy to maintain a high standard of play and also assist recovery.

 

What should I eat pre-match?

The pre-match meal should be eaten 2-3hours prior to play to allow adequate time for your food to digest. Carbohydrates are needed to fuel your muscles during exercise so the pre-match meal should be high in carbohydrate and low in fat. To avoid stomach discomfort, foods low in fibre are preferred and avoiding sugary foods within the hour before playing is important because the “sugar boost” this gives you may later result in a “sugar slump” (low blood sugar), leaving you feeling light-headed and fatigued. It is important that you use familiar foods in the pre-match meal. Here are a few examples of high carbohydrate foods…
- Breakfast cereal + low-fat milk
- Fresh, dried or canned fruit + yoghurt
- Crumpets/ Toast/ English muffins + Jam/ Honey
- Pasta + tomato based sauce

 

What should I eat/drink during a match?

Although half-time is brief it is the best opportunity for nutrition during play. Players should make use of the break to consume fluids such as sports drinks or water. Sports drinks provide carbohydrate along with fluid which is ideal but some players may experience gastrointestinal discomfort after consuming this type of fluid at half-time so it is essential to practice using them in training before using them in an important match. Midfielders will benefit most from consuming sports drinks at half-time because they tend to have the highest energy expenditure during a game.

 

What are my fluid needs?

Dehydration negatively affects exercise ability, skill execution and decision making and thus can significantly affect hockey performance. The fluid needs of hockey players are generally high because of the high intensity and “stop and go” nature of the sport which increases sweat rates. To stay hydrated drink plenty of fluids before, during and after hockey. You can assess how much fluid you have lost by weighing yourself before and after playing. Aim to drink 1.5L of fluid for every kilogram of weight lost. It is important to remember that thirst is not a good measure of fluid status and a player may be significantly dehydrated before feeling thirsty.

 

How do I use nutrition to recover?

It is important to refuel with carbohydrate-rich foods after training and games in order to begin replenishing muscle glycogen stores for future matches/ training. Ideally players should aim to have 50-100g of carbohydrates within 30 minutes of finishing training or a match. Recovery snacks should always be combined with fluids to replace sweat losses that may have occurred.
What does 50g of carbohydrate look like?
- 800ml sports drink
- 3 medium pieces of fruit
- 1 large bread roll
- 2 pancakes with maple syrup
- 2 cereal bars
- 250-350ml smoothie
- 3 slices of toast with honey or jam

 

 

It is important to remember that good nutrition is essential for ALL hockey players, not just the elite. Whilst it is good to follow the guidelines set out above what is most important is that every player finds a nutritional plan that suits them.