Nutrition fundamentals for hockey: take the challenge
Last Updated: January 23, 2009 3:49 PM
Jennifer Gibson Minor Menu
What makes a great young hockey player?
I asked a few BC hockey coaches that question this week.
I received the same answer all around: a great young hockey player has a good foundation of the fundamental skills needed in hockey - skating, shooting and passing. These core skills are essential before an athlete can learn to play and optimally perform at a more complex level.
The same rule applies for nutrition. Before you can jump into applying advanced sport nutrition practice, you first need to have a good foundation of core eating and drinking skills.
Is your child athlete meeting their daily servings from Canada's Food Guide? Are they drinking enough fluid everyday?
I know you must be thinking 'The Food Guide? Surely my child athlete needs more sport nutrition advising than just the Food Guide recommendations.'
You are right - they do. But, in my sport nutrition practice, I would have to say that about 90 per cent of the athletes I initially work with are not actually meeting their baseline recommendations for nutrition and hydration to start with.
Feeding the puck
Food is amazing. Not only does it taste good, it also fuels functional roles in our body. Check out each food group's role in optimizing hockey performance.
|
Food Group |
Function |
Hockey Application |
|
Vegetables & Fruit |
Provide vital vitamins and minerals as well as antioxidants and fibre. These keep our immune systems boosted and basically runs all of the internal processes in our body. |
Less sick time = more ice time.
|
|
Grain Products |
Provide our body with carbohydrates, the main fuel needed for hockey and just being alive. Our brain uses carbohydrates as its main fuel. Grain products are also a source of B-vitamins, fibre and iron in our diets. |
Long lasting energy for practice and games. Players who can think and play. |
|
Milk & Alternatives |
Provide calcium, vitamin D and other vitamins/minerals needed for bone health. |
Strong bones that can withstand the bumps, falls and checks. |
|
Meat and Alternatives |
Provide protein used for muscular repair, rebuilding and recovery. These foods are also high in iron used in oxygen transport in the body. |
Proper repair = less chance of injury and fresh legs for the next practice/game. |
Athlete Health Expansion
A foundation of the right food and fluids in the right amounts is truly the first step in building a solid and effective sport nutrition plan. More importantly, you are educating and creating healthy eating fundamentals that your athletes will carry with them for the rest of their lives.
The biggest thing we get out of it is seeing the kids smile. And hopefully we will also see that the lessons we're teaching - not only the fundamentals of hockey, but also the life values - are sinking in.
- Bobby Orr
Your nutrition and hydration challenge for the week:
1. Have a look at Canada's Food Guide. Note your athlete's recommended
number of food guide servings per day based on age and sex. Child athletes
should aim for the upper end of the serving range.
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php
2. Download and print out a few copies of My Food Guide servings tracker. Track all
foods consumed for a few days and compare to your athletes needs.
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/track-suivi/index-eng.php
3. Identify areas that need improvement and strive to meet basic nutrition
needs.
4. Calculate your child athletes minimum fluid needs and check to ensure they are
being met. Remember water and milk and the best fluids out there. According to Health Canada, minimum fluid requirements for children can be calculated the following way:
Calculation:
100 mL/kg for the first 10 kg (22lbs) body weight
+ 50 mL/kg for the next 10 kg (22 lbs) body weight
+ 20 mL for every kilogram of body weight over 20 kg (22lbs).
For example, minimum daily fluid intake for...
·For 10 kg child: 10 kg x 100 mL/kg = 1000 mL
·For 15 kg child: (10 kg x 100 mL/kg) + (5 kg x 50 mL/kg) = 1250 mL
·For 25 kg child: (10 kg x 100 mL/kg) + (10 kg x 50 mL/kg) + (5 kg x 20 mL/kg) = 1600 mL
