This is an archive copy of a document originally located at http://www.sportsdietitians.com/food/team/hockey.html.

Food for Hockey

About Hockey

Games played in 2 x 35 minute halves with 11 players on the field at one time

Aerobic and anaerobic energy systems used. Competitive and elite players require a combination of endurance, strength, speed, agility and skill.

Training sessions may range from 1 session/week to 1-2 sessions/day on average depending on the level of competition. These may cover individual stick and ball skills and weights, running/sprints

Training Diet

Sample plan for Dave, a 16 year old junior hockey player who trains twice weekly for hockey, which is after school for 1 ½ to 2 hours. He plays one game on weekend.

Dave is a 'running player' as he plays on the wing. He runs 5 mornings a week for 30 minutes and plays soccer and football at school.

Sample meal plan for training

Meal	Food	Drink
Breakfast	Large bowl cereal (e.g.Sportplus TM ) with low-fat milk , fruit yoghurt and banana 2 slices toast with margarine, scrambled eggs or baked beans	Water, fruit juice
Snack	1 Fruit, 1 vegemite sandwich	Water
Lunch	1 bread roll with chicken and salad or 2 sandwiches with ham & salad, 1 muffin or scone, 1 Fresh fruit &/or yoghurt	1 Juice box, water
Snack	Jacket potato & salsa and cheese or noodles	Milo milk or banana smoothie
Dinner	Spaghetti bolognese or grilled steak, jacket potato and corn-on the-cob Salad Fresh bread Yoghurt or custard with fresh or canned fruit	Water or juice
Snack	Breakfast cereal & milk or toast and honey	Low fat milk drink (eg milo TM)
Extra: Sustagen Sport (TM) drink , breakfast bar, fruit, post-game and training
Comments: Energy needs will vary with player position and growth. As Dave is a 'running player' and involved in a lot of sport at school his energy and carbohydrate needs will be high. He will also require extra energy, protein and calcium if he's still growing. Calcium is particularly important just before and during the time bones are growing

Fluid Needs

At least 2-3 litres per day. More on hot days or in hot and humid climate as fluid losses are often high at training and out-door playing venues. Players should replace their losses during training/games. Weighing before and after training or a game can indicate the amount of fluid lost. Junior athletes rarely drink enough when left to drink themselves.

What Should I Eat Pre-Event?

Low-fat, carbohydrate based meal 2-4 hours before start of game e.g. pasta, rice or noodles plus plenty of fluid and a snack such as a bar, sandwich or fruit in the hour or so before.

Examples of pre event meals:

Breakfast cereal with low fat milk
Toast with banana, jam or honey
Plain pasta with tomato-based source
Canned spaghetti on toast
Pancakes with syrup or sugar
Liquid meal, Sustagen (TM) or Sports drink

What Should I Eat/Drink During Competition?

Sports drinks for running players and water

What About Recovery?

Sports drinks, Sustagen Sport (TM) , glucose lollies, fruit, bars and other snacks e.g. muffin, sandwich - followed up by a more substantial meal or snack containing more carbohydrates

Are supplements necessary?

No, if you are eating a variety of foods with plenty of fresh fruit, vegetables, protein and carbohydrate foods. Liquid meal replacements (e.g. Sustagen Sport (TM)) or milk drinks can be useful for 'bulking-up'.

Low iron stores can occur, especially in female hockey players which is best diagnosed by a blood test through your doctor

Other Nutrition Tips

Fluid requirements can be very high where games are played in hot-humid climates interstate or overseas

Players need to be organized and carry snacks and fluids with them as food available at training/playing venues may not always be appropriate for recovery or during tournaments

Leading up to and during tournaments ensure a high carbohydrate intake is maintained throughout to maintain body glycogen (glucose) stores. This is most important for running players

Author/s: Deborah Kerr

© Sports Dietitians Australia
Tel: +61 3 9682 2442 | Fax: +61 3 9686 2352
Email: info@sportsdietitians.com

This is an archive copy of a document originally located at: http://www.sportsdietitians.com/food/team/hockey.html
Last modified: 19 May 2002

The National Sport Information Centre Web Archive provides access to archive copies of materials in electronic forms. There is no inference that these materials necessarily reflect the current policy of any of the institutions or agencies that created them.