The Right Fuels For The Serious Hockey Machine by Debra Burton, News (BCH Ice Dogs Minor Hockey)

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The Right Fuels For The Serious Hockey Machine by Debra Burton
Submitted By sphowe on Sunday, September 6, 2009
Warning: This article is intended for athletes who want maximum energy levels, exceptional performance, and the winner's edge.

Athletes who want to be the best they can be know which foods and beverages steal their energy and which give them the extra edge in the heat of competition. The right food eaten at the right times in the right amounts will produce superior energy levels. Too often young athletes think they can perform at their best when they eat foods that would make a couch potato proud. Let's face it, if you consume Twinkies and Coke, then you'll have a Twinkie and Coke body. You can't expect your undernourished, junk food fueled hockey body to perform at its highest level, heal quickly from injuries, fight sickness and exhaustion, or do anything spectacular for any period of time when it's not being fed as a hard-working machine. Eating the right foods should be taken a seriously as intense weight lifting, consistent sleep, and hard work in practices.

Eating1.jpgKey #1
Knowing what to drink before a game or practice.

Water is one of the best sources for high energy levels. Make sure you drink plenty of water before, during and after a game or practice. Drinking plenty of water replenishes valuable fluids lost during the heat of competition. It gives you energy, power and stamina. On the other hand, soda, juice, and coffee steal your energy.

Key #2
Incredible energy givers: Food that provides lasting energy.

  1. Eat foods that are high in complex carbohydrates. Some of the best are potatoes, brown rice, oatmeal, grape nuts, whole-wheat pancakes and winter squash.
  2. Eat a small amount of high quality protein that is low in fat and easy to digest including tuna, turkey breast, eggs, and low fat, low sugar yogurt.
  3. Be careful what you put on your food. Use only a small amount of butter, syrup, and mayonnaise.
  4. Add a very small amount of high quality oil, especially extra-virgin olive oil.

Key #3
Foods to stay away from before games and practices.

  1. High sugar foods and drinks such as soda, juice, desserts, sugared yogurts and sugar coated cereals. These foods steal your mental focus.
  2. High fat foods such as pork, hot dogs, fast-food items, cheese, chips, salad dressing, mayonnaise, cream cheese, and sour cream. These foods will slow you down in your physical endeavors.
  3. Hard-to-digest foods such as red meats, beans, nuts, and seed. These are great for after the game or [practice when your body needs refueling.
  4. High calorie meals take a tremendous amount of energy to digest. Save energy for hockey by eating a smaller meal to-to-three hours before the game. This will provide maximum energy for peak performance.
Debra Burton is certified as a sports nutrition consultant who teaches sports nutrition workshops for athletes, coaches, and parents
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