Game Day Nutrition What To Eat Fuel Your Body

Game Day Nutrition
Presented By: Bruce Bonner

It is important to fuel your body with the proper foods and liquids both before
and after practices/ games. This will give you the best opportunity to skate faster
with more endurance, recover more quickly between ice times and allow you
to be mentally focused on your game.

Just as you would not wear figure skates (wrong equipment) to play hockey then why
would you expect to be at the top of your game by eating a poor diet (wrong fuel).

Your main goal to have a successful hockey season is to consistently have high
energy at each ice time (balanced blood sugar), proper rest and recovery between games,
and prevent muscle wasting.

Following these nutritional recommendations will allow you to do all of the above.

It is important to note that:

1) it takes approximately 3 to 4 hours for meals to digest and be available to
your body as energy and build muscle

2) you need a mixture of all types of foods to fuel your body for the entire day but
some foods are better than others for Pre- Game meals.

Pre-Game:

1) Eat well 3 to 4 hours before a game.

2) If hungry a small snack and water 1 hour before a game.

3) Post game food is important to fuel your body for the next day.

Foods To Avoid On Game Day:

1) Avoid Junk Food: candy, soda pop, chocolate, potato chips, all deep-fried
foods like french fries. All junk food imbalances your body chemistry so that
you will have less energy and endurance.

2) Avoid Dairy products, especially milk, within 1 to 2 hours of skating. Dairy is
very mucus producing which causes breathing problems for many players,
something you don’t want before competition.
Save it for after a game if you need to have it.

Meal Ideas:

Breakfast:
a) 1-2 eggs + whole grain toast with butter
b) 1 bowl oatmeal + toast with peanut butter

Lunch:
a balanced meal containing some protein, fat,
carbohydrate (see nutritional glossary).

Examples: a) pasta + meat sauce,
b) chicken + rice + vegetables,
c) roast beef sandwiches.

Supper:
Same as lunch but a little more food to replenish your body
especially for the next day.

Snacks:
Protein bar, trail mix + 1 fruit,
whey protein shake (with water and juice).

Water:
Essential for any serious athlete! 2-3 litres must be consumed throughout the day.

Fast Food Restaurants:

It is best to eat at better quality restaurants or make your own food, however if
you eat at McDonald’s, Burger King etc. there are still better choices you can make.

Examples: A burger with a salad, any meat sub with lots of veggies at Subway.

Remember that fries, pop, and potato chips are performance killers
so avoid them on game days.

Factors To Consider

1. Discovering the exact vitamins and minerals your body needs.
This is done through a safe, non-invasive computerized testing program.

2. Saving time and money not buying and trying supplements you don’t need.

3. Creating a comprehensive diet plan customized to your individual body type.

Book Your Appointment Now And Discover What You Need To Have Vibrant Health!
Bruce Bonner - (613) 288-2225 - bbonner@backinbalancechiro.ca

Bruce Bonner - MASc. , CBT , RNCP
bbonner@backinbalancechiro.ca

About Bruce:
Bruce Bonner is a Registered Nutritional Consulting Practitioner (RNCP) who holds
a Master’s degree in Nutrition from the Edison Institute of Nutrition. Bruce has ten
years of experience in helping people attain their health goals. Specializing in
sports nutrition, Bruce helps elite athletes of all levels to greatly improve their
performance. Having played hockey at the Junior, University and Professional
(Germany) level, Bruce has a strong interest in working with hockey players and
teams at all competitive levels.

Men and Women from Bantam, Midget, Junior, US College and Pro levels consult
with Bruce as he blends his intimate understanding of the sports world and leading
edge nutritional knowledge to help players obtain excellent results.

Creating customized meal and nutritional supplement programs for hockey
players really enables the individual and consequently the team, the opportunity to
have the winning edge over the competition.

Nutritional Glossary By Bruce Bonner

Benefits Of Water By Bruce Bonner

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