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Nutrition and Hydration for Hockey Athletes

Nutrition and Hydration for Hockey Athletes. Nutrition. Normal Calorie Intake: For each hour need about 1:5 calories per kg. 50 kg bodyweight = 1500 – 2000 calories daily. 75 kg bodyweight = 2300 – 2900 calories daily. During Training/Match For each hour need another 8:5 calories per kg.

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Nutrition and Hydration for Hockey Athletes

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  1. Nutrition and Hydration for Hockey Athletes

  2. Nutrition • Normal Calorie Intake: • For each hour need about 1:5 calories per kg. • 50 kg bodyweight = 1500 – 2000 calories daily. • 75 kg bodyweight = 2300 – 2900 calories daily. • During Training/Match • For each hour need another 8:5 calories per kg. • 50 kg x 8:5 x 2 hours = 850 calories. • 75 kg x 8:5 x 2 hours = 1275 calories.

  3. Hydration • Dehydration: • Can lead to 5-10% drop in physical performance. • Can lead to 15% drop in mental concentration. • Can cause cramps, dizziness and fatigue. • Rehydration: • For every 1 kg lost replace with 150%. • If session lasts less than an hour Water is OK. • For longer sessions a Sports Drink is better.

  4. Pre-Training/Match • Eat a high carbohydrate meal 3-4 hours before the session – Pasta, Tortillas, Paella, Weetabix, A Healthy Sandwich. • Drink 500-1000 ml of a sports drink or water 2 hours before. (small sips!) • Fluid intake may increase on warmer days. • Eat a carbohydrate snack in the hour before (50-60g).

  5. DuringTraining/Match • Aim to drink roughly 150-200 ml of a sports drink every 20 minutes. • If you stop for drinks twice during a 2 hour training session, aim to drink at least 300-400 ml each time. Fluid intake should be increased on a hot day! Due to the nature of hockey, nutrition during the match may prove difficult to achieve! Therefore the following tips may help: • Drink 300-400 ml 5-15 minutes before the start of the game. • Make use of any stoppages during the match i.e. substitutions, injuries etc. • Drink a further 300-400ml at half-time. Do not attempt these strategies without having previously practised them in training to determine your personal tolerances!!

  6. Post Training/Match • The first hour following exercise is vital for replacing the lost energy (carbohydrate)!! • • Aim to eat and/or drink 70-100g of carbohydrate in that hour. • • Repeat this every 2 hours or until regular meals continue. • • Drink enough fluid to replace 150% of your body weight loss from the exercise i.e. if you lost 1kg drink 1.5 litres. • • The addition of protein with the carbohydrate will also help recovery e.g. a chicken and pasta meal. • • To meet the dual goals of re-hydration and glycogen replenishment it is sensible to drink carbohydrate sports drinks.

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