|
|
 |
 |
 |
Players of all ages need to be educated about the importance of Nutrition in relation to participating in sports.
As player progress through the various levels of hockey their knowledge and concern for proper nutrition plays an important role in their overall hockey performance during games and practices.
The information following is taken from the USA hockey-Skill Progressions for Player and Coach Development.
MITE LEVEL (players under 8 Yrs old)
Players should:
1. Understand the importance of proper hydration before, during and after all games and practices.
2. For evening practices and games, eat a normal breakfast and lunch; Before the game or practice, eat a light snack; After the game or practice, eat a meal.
3. For early morning games or practices, eat lightly at breakfast. After practice or the game, eat a snack.
SQUIRT LEVEL (players under 10 Yrs old)
SAME AS ABOVE FOR #'s 1., 2. and 3.
4. For tournaments, if you play more than one game on the game day or several games in successive days, emphasize foods that are high in carbohydrates (fruit, hot or cold cereal, pancakes, cold meats, soup, rice, pasta) while avoiding foods with a high sugar content.
PEEWEE LEVEL (players under 12 Yrs old)
SAME AS ABOVE FOR #'s 1., 2., 3. and 4.
5. Be able to identify the appropriate amount and type of food from the four basic food groups shown below.
BANTAM LEVEL (players under 14 Yrs old)
1. Be able to identify the appropriate amount and type of food from the four basic food groups shown below.
2. Be able to make wise decisions about what to eat before, during and after games and practices.
3. Be able to devise and follow a daily eating plan that consists of sound nutritional choices to enhance athletic performance.
4. Players must know to drink fluids before, during and after games and practices. Aditionally, they need to know which fluids work best:
-Before games/practices: water
-During games/practices: water, sports drink, diluted juice
-After games/practices: water, sports drinks, juice
FOUR BASIC FOOD GROUPS
EAT A VARIETY OF FOODS FROM EACH GROUP EVERY DAY
Food Group Servings per Day Food Sources
Meats & 2-4 Lean meat, fish, liver, poultry (skin
Alternative (eat 5 ½ oz daily), low-fat cheeses, eggs, peas,
beans, nuts
Milk Products 2-6 Low-fat or fat-free milk and cheeses,
(drink 3 cups daily) cottage cheese, yogurt, sherbet, ice
milk, fruit shakes
Grain Products 8-15 Whole grain and enriched cereals and
(eat 6 oz daily) breads, pasta, pancakes, steamed or
boiled rice, crackers, bagels, muffins
Fruits & 8-15 Fruits and vegetables - fresh, dried,
Vegetables (eat 2 ½ cups each daily) frozen, canned and in juices
Time to Digest Meals
Large Meals 3 to 4 hours
Small Meals 2 to 3 hours
Blender/Liquid Meals 1 to 2 hours
Note: meals high in fat or protein will take longer to digest than
carbohydrate ones. |
|
|
 |
|
 |
|
|
|