As a parent of young hockey players, you pay big money for your child to play. Between registration fees, paying off-ice training coaches and private lessons for your child, hockey can get rather pricey, but you still do it because you want to see them succeed. Fueling them with the right nutrition should be no different. So here are a few tips on how to get your little hockey player performing at their best.
1. Ensure that they are hydrated.
- Low end of range = Body weight (in lbs) x 0.5 = ounces of fluid/day
- High end of range = Body weight (in lbs) x 1.0 = ounces of fluid/day
- Sport drinks with electrolytes are also very important for hydrating
2. Feed your hockey player 2-4 hours before their game or practice.
- The longer before the more time the food has to digest.
- Carbs such as pasta, vegetables or rice are great options to eat before an ice session.
3. A small light snack 30-15 minutes before hitting the ice is encouraged if the player is feeling hungry or low energy.
- Fruit or granola bar are great options
4. Post game/practice the player should get fuel into them.
- The player should have a protein source within 30 minutes after their workout has ended.
- A glass of chocolate milk is perfect for young hockey players after their ice time, as it is quick, easy and tastes good all while recovering their muscles.
- An hour after the player gets off the ice they should have a full meal to replenish all of the nutrients in their body.
Fueling the body with the right nutrition at the right time is key. Just as much time and effort should be put into nutrition as on the ice. Gary Roberts, an ex-NHL player of 21 seasons but now health and fitness guru for amateur athletes can’t say enough about how important nutrition is for young athletes. He states. “At a young age, getting that nutritional edge is going to be what separates a player from the pack”. Give your child the edge this season and fuel them properly.