I ate the same diet that I had my freshman year of college playing at the University of Nebraska-Omaha. This was a 3200 Calorie meal plan that I made for myself 4 years ago. Not perfect but something I tried to aim for to help me eat through a busy schedule. Hope you enjoy the video and stay tuned for more!
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Hockey Nutrition Guidelines & Hydration Tips
Training volume and intensity vary from day to day and week to week along with your training/competition plan. Eating your meals and fueling your workout or competition should also be cycled according to how hard or easy it is. The hockey nutrition guidelines below are examples for you to better adjust your eating to the physical demands of your current hockey training plan.
EASY TRAINING: An easy day may contain just an easy workout or tapering without the need to load up for competition with energy and nutrients. Easy day meals may also apply to athletes trying to lose weight and athletes in sports requiring less energy (calories) due to the nature of their sport.
MODERATE TRAINING: A moderate day may be one where you train twice but focus on technical skills in one workout and on endurance or strength in the other. The moderate day should be your baseline from where you adjust your plate down (easy) or up (hard/competition).
HARD TRAINING: A hard day contains at least two workouts that are relatively hard or competition. If your competition requires extra fuel from carbohydrates, use this plate to load up in the days before, throughout, and after the event day.
Hydration Hockey Nutrition Guidelines
How much water should I drink?
For proper hydration, whatever loss was made in exercise should be made up with 1.5x in fluid.
For example, if you lost 1lb during exercise that would equate to 16 fluid ounces and therefore should be replaced by 24oz (16oz x 1.5 = 24oz).
Having said this, you don’t want to become a manic stress ball and weigh yourself every workout. Once you have done it a few times you know your rate of loss and can estimate from there.
Hockey athletes should ideally be consuming anywhere from 6-12oz of water every 15-20 mins during exercise.
Additionally, electrolytes and carbohydrates should be added to this mixture as well, as they act like a sponge and draw water into the muscle cells of the body.
This drives more complete hydration at a faster rate, while simultaneously decreasing the pH levels of the muscle (electrolytes) which aids in delaying the onset of exercise-induced fatigue and also provides the body with a readily available energy source to train hard (the carbohydrates).
This liquid mix should come in the form of a 6-8% solution.
Meaning, the powder should comprise only 6-8% of the total drink you’re going to have either during a game or during your workouts. Going higher than this it has been shown in research that it is going to delay gastric clearance, which means it is going to sit in your gut longer and take longer to get to your muscles.
