NUTRITION

Eat every 3 hours

Replace fluids immediately
after a workout
Eat a meal or drink a protien
shake within 45 minutes after
a workout
KEYS

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This chapter is intended initially to highlight some general principles for organizing
your diet to establish optimum weight, and to provide energy for explosive
performance and high volumes of training. Then to categorize foods into the Good
(highly recommended), the Sad (be cautious), the Ugly (avoid these or feel very
guilty!!).
Sports nutrition is an ever-changing ever-controversial area of sports performance.
There are constantly controversies between high carbohydrate, high protein, low
fat, etc., etc. diets, and what is right to eat before training. When should you eat?
How much you should eat? What should you eat? We dont have all the answers, but
hear are some tried and true nutritional tips that you should consider.
GOOD GENERAL NUTRITIONAL PRINCIPLES
High Performance Training requires quality foods from the four food groups
Vegetables and Fruit
Meats and Eggs
Grains
Milk and Cheese
And High Volumes of Fluid
The high quality foods should emphasize carbohydrates (pasta, grains, potatoes,
fruits, and vegetables) and minimal fats (oils, butter, creamy sauces, red and
processed meats).
HYDRATION
Dehydration may be the most underrated source of fatigue and performance
deficit in sports today. The bottom line is that you lose a lot of water while
training and you have to replenish it. Even if you arent training you need to
hydrate a great deal more than most people are used to hydrating. Monitor your
weight before and after you train and as a general rule of thumb, drink 1 liter of
water or 1 pint of water per Kilogram of body weight lost. This consumption of
water is in addition to the normal consumption of water that is required each
day, usually about 8-10 full glasses of water. What is the best hydration fluid?
The answer is WATER. Immediately after exercise it is good to use carbohydrate
rich drinks as these increase fluid uptake and replenish glycogen stores at the
same time!

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CARBOHYDRATE REPLENISHMENT
During strenuous exercise of more than 60-90 minutes, muscle glycogen (the
preferred source of fuel in intense exercise) becomes depleted. Because we
have a limited supply (approximately 2000 calories) of glycogen in muscle, once
these glycogen stores are depleted we suffer from reduced endurance, fatigue
and exhaustion. The only way to replenish this muscle glycogen is to eat and/
or drink carbohydrate rich foods. It is best to find carbohydrate from as many
different sources as possible in order to ensure that you eat an adequate supply
of vitamins and minerals.
HOW MUCH CARBOHYDRATE IS ENOUGH?
To roughly estimate how much carbohydrate you should eat during a day
multiply
your weight in Kilograms by one of the following caloric consumption
recommendations based on activity level:
Inactive ................................... 27 kcal/kg of body weight
Light activity ......................... 30-34
Moderately active ............... 36-45
Very active ............................. 47-56*
Intensely active .................... 56-68
For example: 80 kg x 47 kcal/kg = 3760 kcals per day
While active about 60-65% of your calories should come from carbohydrate
sources, so multiply your total calories by .60 to determine the number of
calories
of carbohydrate you should eat. (3760 x .6 = 2256 kcals of carbohydrate).
Carbohydrates contain 4 kcals per gram so to determine the number of grams
of carbohydrate per day then divide the number of kcals of carbohydrate per
day by 4 (2256/4 = 564 g)
*Generally during the hockey season hockey players fit into the very active
category since it is not a typically endurance oriented sport. One thing to
consider is that intake should change on days off, or when training intensity or
duration drops off. Typically it is important to reduce consumption at the end
of the season when activity levels drop off substantially.
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TIMING CARBOHYDRATE REFUELING
The most important time to replenish carbohydrates is within the first 15-30
minutes after exercise has ended. The rate of muscle glycogen resynthesis
is greatest when 1 gram of carbohydrate per kg of body weight is eaten
immediately
after exercise and at 2-hour intervals thereafter. But, depending on how intense
the exercise session was and how big or small you are you will need to adjust
the amount of carbohydrate eaten accordingly. A good rule of thumb is to
eat at least 50 g of carbohydrate right after you train and then follow up with
a carbohydrate rich meal within the next 2 hours. Carbohydrate repletion is
improved with the addition of a small quantity of protein so take 50-100 g of
carb with 15-30 grams of protein right after you train.
CARBOHYDRATE SOURCES

Complex Carbs Calories Grams Grams Grams
of Protein of Carbs of Fat
1 Baked Potato 145 3 34 0
1/2 Cup Yams, Sweet Potato 79 1 19 0
1/2Cup White rice 103 2 22 0
1/2Cup Brown rice 106 3 22 1
2/3Cup Cooked oatmeal 109 5 18 2
1slice Whole-wheat bread 61 2 11 1
1 1/3 Cup Special K 111 6 21 0
1 Cup Popped Popcorn 23 1 5 0
fibrous carbs Calories Grams Grams Grams
of Protein of Carbs of Fat
4 Spears of Asparagus 17 2 3 0
1/2 Cup Broccoli, steamed 23 2 4 0
1/2 Cup Cabbage 16 1 4 0
1 Medium carrot 31 1 7 0
1/2Cup Cauliflower, steamed 15 1 3 0
1/2 Cup Corn, boiled 89 3 21 1
1/2 Cup Cucumber 7 6 2 0
1/2 Cup Green beans, steamed 22 1 5 0
1/2 Cup Mushrooms 21 2 4 0
1/2 Cup Peas, boiled 67 4 13 0
1/2 Cup Squash, steamed 39 1 9 1
1 Raw tomato 24 1 5 0

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simple Carbs Calories Grams Grams Grams
of Protein of Carbs of Fat
1 Apple 81 0 21 1
1 Banana 105 1 27 1
1/2 Grapefruit 37 1 10 0
1 Orange 65 1 16 0
1 Peach 37 1 10 0
1 Pear 98 1 25 1
1 Cup Strawberries 45 1 11 1
1Tbs. Jam 50 0 13 0
GLYCEMIC INDEX
Not all carbohydrates are the same! Some are broken down into glucose and
enter your blood stream much more rapidly than others. The speed at which a
carbohydrate enters your blood stream as glucose is called the glycemic index.
Carbs with high glycemic indexes will cause quick rising levels of blood glucose.
Your body reacts to this by secreting insulin a hormone that helps store
glucose. A high insulin reaction will cause a quick drop in blood glucose. This
type of reaction is not favorable during or just prior to a game or practice as low
blood glucose levels make us feel sluggish. However, high blood glucose levels
followed by a strong insulin reaction is beneficial immediately after exercise as
the insulin storage reaction helps in immediate replenishment of our muscles
glycogen stores (glycogen is the storage form of glucose in the body).
Therefore, eat high glycemic carbs after exercise and low ones before.
Examples of High Glycemic Carbs
Corn flakes
Puffed wheat
Instant rice
Instant or mashed potato
Most breads white, whole wheat, bagels, French
Rolled oats Oat bran
White rice
Brown rice
Muesli
Shredded wheat
Carrots
Corn
Banana

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NUTRITIONAL ADVICE
Raisins
Apricots
Papaya
Mango
Ice cream
Corn chips
Examples of Moderate Glycemic Carbs
Pasta
Pumpernickel bread
All-bran cereal
Orange
Orange juice
Peas
Pinto beans
Kidney beans
Baked beans
Examples of Low Glycemic Index Carbs
Barley
Slow cook oatmeal
Whole grain rye bread
Apple
Apple juice
Applesauce
Pears Grapes
Peaches
Lentils
Black-eyed peas
Lima beans
Tomato soup
Skim milk
Whole milk
High fat ice-cream (fat reduces glucose digestion rate)
Yogurt
Very low Glycemic Index Carbs
Cherries
Plums
Grapefruit
Soy beans
Peanuts
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NUTRITIONAL ADVICE
What About Protein
It is now agreed that you should eat more than the generally recommended
quantity of protein for the regular individual. The USDA for protein is .8 g per kg of
body weight, but most agree that this number should be closer to 2-3 g per kg in
training athletes, especially those involved in resistance training. This means that
if you are our 80 kg example person you should be eating 160- 240 g of protein
per day especially while weight training in the off-season.
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Calories Grams Grams Grams
of Protein of Carbs of fat
3.5oz Chicken (white meat) 175 31 0 5
1 Large egg white 16 3 0 0
3.5oz Lean beef 250 25 0 16
3 oz. Shrimp 84 18 0 1
3 oz Swordfish 132 22 0 4
3 oz Tuna 111 25 0 0
3.5 Turkey 157 30 0 3
1 Cup Kidney beans, canned 208 13 38 1
3 oz Cod 89 19 0 1
3 oz Halibut 119 23 0 3
1 Protein shake 280 42 24 2
1 Cup Low-fat cottage cheese 164 28 6 2
8oz Skim milk 86 8 12 0
1/2 Cup Tofu 183 20 5 11

THE GOODS ON FAT
The fact is, fat gets a bad rap! We need fat in our diet at about 20% of our daily
intake of calories. Naturally occurring fats especially vegetable fats are not
something we should avoid. Instead, try to lower your fat intake by reducing the
amount of additive fats like butter, mayo, and salad dressing, and reduce the
amount of deep fried foods often found in fast food restaurants or as appetizers
in regular restaurants. Just such a reduction alone will improve your quality of life
and health, for it is the saturated animal fats often found in these products that
contribute to heart disease and stroke. Higher percentages of fat in the diet also
increase the daily caloric intake as fat has about twice the number of calories per
gram as protein or carbohydrate. Higher levels of fat calories can contribute to
increases in body fat percentage.
HOW MUCH TO EAT AND WHEN TO EAT
Frequent eating throughout the day maintains metabolic rate and ensures constant
energy levels. Frequent meals of moderate caloric quantity are preferred to large
calorie meals 2-3 times a day. Try to consume calories evenly spaced throughout
the day in 5-6 meals. Eating this way improves energy storage, maintains body
weight, and prevents cravings and bad snacking habits. Eating meals that are
balanced between carbohydrate, protein and fat.

NUTRITIONAL ADVICE
Meal Planning
Off-season training days 50-60% carbs, 20-30% protein, 20% fat
Post-game with no game next day 50% carbs, 30% protein, 20% fat
Post-game with back to back 60% carbs, 20% protein, 20% fat
Pre-game (3-5 hours before) 60%, 20%, 20%
Immediate post-event 80-100% carbs
Training Day (3760 calorie example)
8:00 am Breakfast Ingest predominantly carbs moderate
protein low fat 800 cal
(12 oz of water)
10:30 Weight training Ingest carbohydrate drink slowly 250 kcal
(24 oz of water)
11:30 Post-training snack 80/20 - 400 kcal
(50-100 g of carb, 15-30 g of protein)
(24 oz of water)
2:00 Post-training meal 60/20/20 600 kcal
(12 oz of water)
4:00 Agility training Ingest carbohydrate drink slowly 250 kcal
(12 oz of water)
5:00 Post-training snack 0/20 - 300 kcal (50-100 g of carb,
15-30 g of protein)
(24 oz of water)
6:00 Dinner 50/30/20 800 kcal
9:00 Late snack 50/30/20 360 kcal

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SOME RULES FOR REDUCING BODY FAT
Do not crash diet or attempt to lose fat rapidly. It can result in low energy and
fatigue which will impair your training and performance, or result in injury.
The Keys to Fat Lose are:
Reduce the intake of additive fats (fried foods, oils, butter, mayonnaise,
cold cuts, bacon, sausage, peanut butter) and replace them with fruits,
vegetables, pastas, low fat sauces, low fat cheese, potatoes, breads, rice,
soups, skinless chicken and fish, and much, much more water.
Avoid plain sugar (candies, pop, desserts) as they provide few nutrients
and lots of calories.
Smaller meals 5-6 times/day are better than larger meals only two or
three times per day.
High intensity aerobic interval training for 20-25 minutes each 4-5 days
per week will help reduce fat stores.
Drink at least two liters of water every day. It is important to cut back on
alcohol consumption and replace it with juices or water.
Log what you eat over several days and you may be able to find areas
that you can change that will be easy and may reduce your caloric intake
with little effort.

NUTRITIONAL ADVICE
SAMPLE CHOICES FOR MEALS THROUGHOUT THE DAY
These are suggested choices for meals that you may eat during a day. The good
are your best choices, the sad are those you should limit but may indulge in from
time to time, and the ugly are those you should refrain from eating or pay the
price!!
THE GOOD, THE SAD, AND THE UGLY BREAKFAST
The Good: cereals, low fat muffins, pancakes, waffles, toasts, fruit, low fat milk,
egg whites
The Sad: cheeses, eggs, whole milk, syrups, jams, coffee, peanut butter
The Ugly: cream, rich sauces, butter, ham, bacon, sausage
LUNCH, DINNER, AND PRE-WORKOUT MEALS
The Good: fresh vegetables and fruits, salads, lightly steamed vegetables,
breads, pasta, potatoes, rice, soups, skinless chicken, fish,
much water.
The Sad: red meats, shellfish, cheeses, creamy sauces, eggs, non-meat pizzas,
ice cream, desserts, coffee
The Ugly: fried foods, oils, butter, pork, preserved meats, alcohol
POST-WORKOUT MEALS
The Good: pasta, breads, fresh fruits and vegetables, non-creamy sauces and
soups, potatoes, rice, salads, waffles, pancakes, juices, water,
Powerade.
The Sad: creamy sauces and soups, chicken, fish, red meats, non-meat pizzas,
cheeses, coffee or caffeine drinks, ice cream, beer (2 max!)
The Ugly: deep-fried or pan fried foods, oils, butter, preserved meats,
hard liquor.
SNACKS
The Good: raw vegetables, fresh fruit, dried fruits, low fat crackers, low fat
muffins, toast, juices, low fat cottage cheese
The Sad: popcorn (no butter), pretzels, yogurt dip
The Ugly: potato chips, peanuts, nachos, dips
THE UGLY ON ALCOHOL
Alcohol is a potent dehydrator with little nutritional value. Therefore, if you are going
to drink a few beers, also drink twice as much extra water and dont skip a meal.

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NOTES