Meet one of HNN’s Professional Members, Kellsey O'Donnell, MS, RD, LDN
Meet Registered Dietitian
Q&A with Jorie about fueling for hockey tournaments:
What do I eat for game day and when away?
This can be a simple response and can also be a drawn out response. What is key is to keep things simple and as typical as possible...don’t try something new game day! If you have food allergies or intolerances, you better have your sports nutrition game plan ready to go! The key is to plan, prepare and execute!
1. Know where you are playing, what is around and available to you (grocery store, hotel room kitchenette, restaurants), and know your schedule/when you play - plan meals and snacks (fuel and hydration strategy) around that! If you are going to play a game in an hour, don’t chow down on a large/heavy meal. Larger meals comprised of carbohydrates, protein and fat are great but when eaten too close to a game can result in gastrointestinal upset..not performance enhancing!
2. Keep food and fluids as typical as possible – easy to digest and if you like it, you will eat it!
3. Packing foods and fluids allows you to have control over what and when you eat. Don’t forget the in game hydration and fuel sources needed. Plan, prepare, execute!
4. When eating out, plan in advance where and when and what! Order off the menu, but not from the menu I often suggest looking up the menu for a restaurant and deciding in advance...better yet, order in advance!
5. Plan for the unplanned. Be prepared for nerves to kick in and emotions to rise. This can take over appetite and fuelling opportunities that impact performance. Keeping meal replacements (Carnation Breakfast, Boost) or making smoothies can be an easy way to hydrate and get some energy for the game.
6. Don’t forget recovery! Tournaments mean that what and when you fuel and hydrate matters! There is another game around the corner and you need to top up energy stores and rehydrate to recover and perform on demand.
7. And, you can’t do the above without practicing outside of tournaments. Practice makes progress!