Advice from the SSHC Hockey Academy

Feel bloated before games or want to throw up during them,then this is for you!

PRE-GAME MEALS

Make sure your pre-game meal plans follow these guidelines.

A pre-game meal is important because:

·      Although a meal eaten before exercise doesn't contribute immediate energy, it can provide energy when you exercise for longer than an hour.

·      The carbohydrate in the meal raises blood glucose levels to provide energy for working muscles.

·      It also prevents you from feeling hungry and weak, which can hurt athletic performance.

When eating before training or competition, follow these guidelines:

·      When To Eat. 1 to 4 hours before training or competition.

o      This allows enough time for food to empty the stomach.

o      Exercising with a nearly full stomach can cause indigestion, nausea, and vomiting

·      How Much Food Adjust the size of the meal depending on timing: reduce the carbohydrate and calorie content of the meal the closer it is consumed to exercise:

o      4 hours before exercise: a large meal (700 to 800 calories)
o      >1 hour before exercise: a small meal (300 to 400 calories)

·       What Foods To Eat. Familiar (tested in training), well-tolerated (easily digestible), and enjoyable (to encourage eating) carbohydrate-dense foodsare best: they provide the quickest and most efficient source of energy and are rapidly digested. Such foods as whole-grain breads and cereals, rice, beans, pasta, vegetables, and fruits. Fast foods, as long as you leave out the filling and throw away the roll. 

·      What Foods To Avoid

o      Fatty foods, such as many popular breakfast foods (bacon, sausage and cheese). The reason: they slow emptying of stomach, which may make you feel sluggish and heavy

o       High-fiber foods, especially bran. They can cause stomach cramps and the need for a bathroom break during exercise

o       Gas-forming foods, such as beans and onions.
o       Extremely salty foods (bacon and sausage) that can cause you to retain fluids and feel bloated.
o       Untested foods or fluids because they could result in severe indigestion and impaired performance
o       Sorry about this but, McDonald's, Kentucky's and such like.

·       What To Drink

o       Water and  sugar free soft drinks (non fizzy)  . Low sugar sports drinks can be taken in moderation during games to replace potassium and sodium which is lost in sweat.  
o       Commercially formulated liquid meals. Their fluid and carbohydrate content make them a desirable meal choice before competition or during daylong competitions (swim and track meets, tennis, volleyball and wrestling tournaments).

o       Homemade liquid meals (mix 1% nonfat milk, fruit and nonfat dry milk powder - or "instant breakfast" powders - in a blender; for variety add cereal, yogurt, and vanilla or chocolate flavoring; add sugar or honey for additional sweetness and carbohydrate.

·       What Not To Drink

o       Caffeinated beverages (coffee, tea and some sodas) that can cause agitation, nausea, muscle tremors, palpitations and headaches that can impair performance and, because caffeine is a diuretic, can contribute to dehydration and reduced endurance in hot weather.

o       Drinks with a high sugar content (coke, lemonade etc). You can't beat good old water.

o       Alcoholic drinks, they tend to impair judgment a bit.