By Dr. Shayne Baylis, Doc Hockey
This month we are putting the injury topics aside and diving into something very applicable to this time of year. In this article we will discuss nutrition that is necessary late in the season and for the playoffs to maintain recovery pre-game, and post-game.
It may not be the first shift or the second period that you feel that dip in energy, but rather Game 7 overtime. You’ve been double-shifting and your opponent has a step on you to the net and your legs are heavy and not responding with the same speed and vigour you are accustomed to. You might be wondering what’s wrong and where is my energy?
Have you thought about your eating habits? To perform a constant high-energy level night after night, we need the right nutrition and recovery time for the workload we put on our bodies as athletes.
For athletes, the need for adequate energy is a necessity before workouts and games to ensure we are not burning off protein from our muscles. As a result, athletes are in need of protein for repair (hopefully not for energy) and complex carbohydrates for lasting energy and rapid recovery. Protein requirements are generally projected at 1.5 g per kg of body weight.
These types of energy fuel your muscles and brain and last longer than those simple and refined sugars that are rapidly absorbed and leave you fatigued in only a short time. Simple refined sugar products include white sugar, white breads, anything made with white flour or bleached, pastas and rice (white), candies of all sorts, cakes, and processed snacks.
Complex carbohydrates help stabilize energy levels and are the most crucial sources of energy for game day energy. A good mix of protein to build muscle and slow down sugar absorption and fibre are also essential for lowering blood sugar. Good sources of complex carbs include sweet potatoes (with skin), quinoa, wild rice, brown rice and whole grain pasta.
When I was playing hockey for Niagara University, we would have pregame meal at 2 or 3 p.m. for a 7 p.m. game. I would stuff myself with chicken, salad, potatoes, cooked vegetables, bread, pasta with tomato sauce (no alfredo), and a favourite to all players – cookies. We would just eat everything without thinking of what energy sources were most required by our body.
Meals made for athletes
Good sources of complex carbohydrates, fibre (vegetables), protein and healthy fats are required to provide long-lasting energy. One option recommended by the Gary Roberts High Performance Centre is chicken cacciatore (for protein) with lots of vegetables (carbohydrates carbs and fibre) over quinoa (complex carbs and protein) with a side of garden salad (complex carbs and fibre), sprinkled with olive oil and balsamic vinegar dressing (healthy fats). This balanced meal removes the heavy feeling of eating too much saturated fat and simple sugars. Feeling your best is half the battle.
Asking yourself what you should be eating on a regular basis, before and after games, and at what times, is key to making strides towards your goals for success. And it just might net you that OT winner.
Helpful suggestions for healthy meals and snacks from Gary Roberts and High Performance Centre:
Game day breakfast:
Three soft boiled eggs with a pinch of sea salt and two pieces of whole grain toast with organic butter, small Greek yogurt & fruit mix with flax seeds.
Pre-Game Meal (2-3 hours before):
Grilled skinless chicken breast with brown rice, broccoli and a salad dressed with extra virgin olive oil and balsamic vinegar.
Pre-Game Snack:
Oatmeal with ground flax seeds, walnuts, banana, unsweetened shredded coconut, and a drizzle of pure maple syrup! Try this 1.5 hours before a game or practice and let me know how you feel!
Post-Game Recovery Shake:
Six ounces coconut water, six ounces water, 2 scoops BioSteel Recovery Formula (or other good quality protein – protein and carbs with no added junk) and a banana.
Post-Game meal:
Grilled skinless chicken breast, sweet potato and asparagus. A good blend of lean protein, complex/nutrient-dense carbohydrates and veggies. The foods your body needs to repair itself!
Visit dochockey.ca or call 613-371-4774 for more info, or to become a patient.
Doc Hockey: PREVENTION – PERFORMANCE – RECOVERY