HOCKEY NUTRITION: Eating before training or game playing. Many hockey players put a lot of emphasis on the pre- game meal believing it is the key element to performance. It is important to remember that food eaten throughout the training week and food and fluid consumed during the game is just as important. Consuming food and fluid before training or game playing should be seen as an opportunity to fine- tune carbohydrate and fluid levels and to ensure you feel comfortable and confident. When should I eat? Food consumed before training or game playing is only useful once it has been digested and absorbed. This means you need to time your food intake so that the fuel becomes available during the training or game playing period. The time required for digestion depends on the type and quantity of food consumed. Generally, foods higher in fat, protein and fibre tend to take longer to digest than other foods, and may increase the risk of stomach discomfort during training or game playing . Large quantities of foods take longer to digest than smaller quantities.
Generally, food is better tolerated during lower intensity activities, or sports where the body is supported (e. A general guide is to have a meal about 3- 4 hours before training or game playing or a lighter snack about 1- 2 hours before training or game playing . You need to experiment to find the timing, amount and make up that best suits your individual needs. What should I eat? Food eaten before training or game playing should provide carbohydrate. It should also be low in fat and moderate in fibre to make digestion easier and reduce the risk of gastrointestinal discomfort. PowerFuel™ Nutrition for Hockey Players. How much you will need to eat and drink before and after hockey. two of finishing your practice or game. Here are. . When And Why To Eat Before A Game Or Practice. “Practice” your pre-game meal before a longer hockey practice so you can figure out. You Are What You Eat. For most training sessions, the emphasis on carbohydrate and fluid for the pre- game meal. However, it is also useful to continue to consider other nutritional goals when choosing a pre- game meal. This may mean including foods that include protein, vitamins and minerals. The following foods are suitable to eat 3- 4 hours before a training or game playing: • crumpets with jam or honey + flavoured milk• baked potato + cottage cheese filling + glass of milk• baked beans on toast• breakfast cereal with milk• bread roll with cheese/meat filling + banana• fruit salad with fruit- flavoured yoghurt• pasta or rice with a sauce based on low- fat ingredients (e. The following snacks are suitable to eat 1- 2 hours before training or game playing: • liquid meal supplement• milk shake or fruit smoothie• sports bars (check labels for carbohydrate and protein content)• breakfast cereal with milk• cereal bars• fruit- flavoured yoghurt• fruit. The following foods are suitable to eat if there is less than 1 hour before training or game playing : • sports drink• carbohydrate gel• cordial• sports bars• jelly lollies * A small number of people experience an extreme reaction following the intake of carbohydrate in the hour prior to training or game playing. Are foods with a low glycaemic index better? Carbohydrate- containing foods have different effects on blood glucose levels. Foods with a low glycaemic index (GI) cause a slower, sustained release of glucose to the blood, whereas foods with a high GI cause a rapid, short- lived rise in blood glucose. It has been suggested that low GI foods could be useful in the pre- game meal as they would result in a slower and more sustained release of glucose during training or game playing maintaining blood glucose levels for a longer period. However, research has been unable to demonstrate that consuming low GI foods prior to training or game playing has universal benefits on training or game playing performance. In addition, consuming carbohydrate (e. In hockey it is difficult to take in extra carbohydrate during the session, therefore you may wish to trial low GI foods before training or game playing. However, keep in mind that many low GI options (lentils, porridge, multigrain bread) may not be suitable as they are more likely to cause stomach discomfort. What if I exercise early in the morning? What if I exercise early in the morning? What if I am too nervous to eat? You will perform better when you are well- fuelled and well hydrated, and the pre- game meal may play an important role in achieving these goals. Hockey players need to experiment to find a routine that works, and foods that are safe and familiar. Liquid meal supplements provide an alternative for anyone who has difficulty tolerating solid foods pre- training or game playing. You may also find that foods such as cereal bars and sports bars can be eaten if you nibble them slowly over the hours leading up to your training or game playing. Should I avoid carbohydrate 1 hour before exercise? Most hockey players are able to consume carbohydrate in the hour before training or game playing without affecting performance, and in some cases it can even improve the outcome of the session or game. However, a small percentage of hockey players experience a drop in blood glucose levels and symptoms such as fatigue, shakiness and dizziness after consuming carbohydrate immediately before training or game playing. This reaction is a response to the increase in carbohydrate use that occurs after carbohydrate intake, associated with a rise in the levels of the hormone, insulin. When the start of training or game playing coincides with extra carbohydrate use, it is usual to see a small dip in blood glucose levels. In most people, this is a temporary event which is quickly corrected by the body without any side- effects. However, in a few individuals, the drop in blood glucose is greater, or the individual is sensitive to the change, suffering a pronounced fatigue. If you are affected in this way consider the following advice: • Experiment to find the best timing for your pre- training or game meal. Try allowing a longer period between eating and training or game playing. If you need to eat close to training or game playing, opt for a snack that provides at least 7. There is some evidence to suggest that small amounts of carbohydrate (< 5. This is probably because the small intake of carbohydrate is swamped by the carbohydrate use. Larger intakes will compensate for a greater rate of use, leaving the hockey player with a net gain in available carbohydrate. Include some low glycaemic index foods (yoghurt, multigrain bread, pasta, oranges) in the pre- training or game meal. These result in a slower release of glucose throughout the session or game and a smaller insulin response compared to higher glycaemic index foods. Include some high- intensity activity in your warm- up. This helps to stimulate glucose release from the liver and prevents blood glucose levels from dropping too low. Consume carbohydrate during the event. Should I avoid eating before training or game playing if I am trying to lose weight? Training or game playing in a fasted state (8 hours since the last meal) results in a greater proportion of fat being used as the training or game playing fuel compared to doing the same workload after a carbohydrate- containing meal or snack. However, it is possible that you may be able to training or game playing harder and for a longer period if you consume carbohydrate before training or game playing. Overall, this will result in greater energy use and a better contribution to the negative energy balance that is needed to cause fat loss. To make a decision about eating before your training or game playing, it is useful to consider the goals of the session or game. If your primary goal is to improve performance, have something to eat before training or game playing. If your primary goal is weight loss, and you will do the same amount of training or game playing regardless of whether you eat or not, save your meal until after the session. Either way deciding on what to eat before you play should not merely be an impulse decision but one weighted upon knowledge if you are to achieve your desired outcome. Adapted Source: AIS Sports Nutrition, Australian Sports Commission.
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