Hockey Nutrition Articles & Resources

Discovering the issues

With the help of leading sports nutritionists across Canada, we developed a food history questionnaire and a sports nutrition quiz that were distributed to the players two weeks before camp. We received 45 (66%) completed recalls and quizzes.

The quiz consisted of 25 questions about energy, food myths, pregame meal composition and timing, hydration and recovery practices. The average score was 15 out of 25. The highest scores were those of players who had formerly had counselling with a sports nutritionist.

Wow, they get it!

Questions most commonly answered correctly included awareness of sources of carbohydrates (often because they are avoiding them), composition of a sensible diet, the contribution of regular training programs to fat loss and muscle building, pregame meal composition (high carb, moderate protein, low fat) and timing (two hours prior) and the appropriate window of opportunity for postexercise recovery (15-30 min.).

Believing the myths

The questions most often answered incorrectly included the belief that athletes require different types and proportions of foods compared to the general population (., not 55% carb, 15% protein, 30% fat), that a protein supplement is required to maximize muscle growth and that protein is more important than carbs in refueling after exercise. Despite almost all the respondents knowing that sports drinks are important for fuelling intense activity, few knew why they were important (to ensure energy levels and fluid and electrolyte balance to fuel active play, replenish sweat loss and prevent low blood glucose).

General themes discovered

Some common themes also emerged from the food recall questionnaires. Many athletes were practicing high protein, low carb eating and were not adequately hydratmg or refuelling during games and practices that lasted longer than an hour. Other issues were the same as the general population: skipping meals, especially breakfast, not getting enough fruits and vegetables each day, lack of variety and low quality grain, fruit and vegetable choices. Other areas of concern were high fat choices when eating out and high intake of calorie-containing beverages such as pop and alcohol.

On a positive note, they were all definitely meeting their protein requirements (some getting more than the 2 g/kg upper limit), generally getting enough calcium and were good at pregame meal and fluid fuelling and recovery postexercise.

Building knowledge

On the third day of camp, when nutrition and hydration issues began to surface, I presented a 30-minute seminar on hockey nutrition, which included a demonstration of a full day's intake of food and liquid. After the seminar, each player received a binder of general information based on the key themes we identified for the group. Additionally, those who submitted the questionnaires and food records received tailored recommendations based on their specific needs and goals. I individually counselled many players throughout the camp and made the information available on the web for access by the players and others after the camp.

How can we get our message across?

Athletes are highly motivated by performance, yet even they believe the common myths about healthy eating. I often compare healthy eating guidelines with low carb diets, to demonstrate that they are not necessarily that different. They both recommend a good eating plan that includes eating breakfast, more vegetables, protein at each meal, watching portion size, and eating regular, small meals. I find this approach tends not to alienate those interested in these diets and allows them to continue to listen with interest.

Memorable messages

Using as many visual displays as possible is the key to leaving memorable messages with the audience. I have used displays such as showing a full day's worth of food, including meals and snacks, in appropriate portion size and showing a variety of choices. Many are surprised at just how much they should eat. I use a carbonated soft drink display that shows common drink sizes available on the market and the amount of sugar and calories they contain. One of the favourites is a bagel display that shows the equivalent number of slices of bread to different samples of bagels. This is an eye-opener to those who count a bagel as one grain serving, when it is three or four. I welcome your suggestions to make our visual displays and message as memorable as possible.

Where can you find more information?

I hope our findings will help others target the major issues for discussion when educating athletes of all ages on proper nutrition for performance. The nutrition quiz, sports nutrition materials, resources and Q&As will be available at .com as of September 2005 - go to the 'Healthy Living' section and look for the Sports Nutrition Tab.

Contact Information:

Cayla Runka, RD

Kraft Kitchens

(416) 441-5223