Guidelines to stay properly fueled and hydrated at camp

Hockey players might attend camp for a host of reasons. For some, it’s simply to have fun playing. For others, camp might present an opportunity to spend time with friends or to hone skills before the upcoming season. Older players strategically attend camps at schools they might wish to attend.

In addition to hours of practice and countless repetitions, one of the best ways to become a better hockey player is to attend a hockey camp or clinic where experienced coaches help players identify their strengths and areas of improvement. Players then have dedicated time to practice what they’ve learned and to play the game. This all requires physical and mental energy, which comes from food and hydration.

What are your goals for camp? If they include improving your skills, becoming a better all-around player or getting noticed by coaches, nutrition can help you. If you are a parent sending your son or daughter to a camp or clinic, be attentive to what’s going into the cooler for the day. Nutrition matters.

Proper nutrition improves a player’s energy levels, speed, strength and stamina while decreasing the risk of injury, illness and fatigue. Mental clarity and the ability to make split-second decisions also are positively impacted by proper nutrition and hydration.

Cold, dry air in the rink, heavy pads and the exertion of playing hockey contribute to a higher sweat rate. It is imperative that players are fueled, hydrated and ready before the puck drops.

Hydration becomes a critical factor not only for performance but also for health. Dehydration can cause dizziness, cramping, fatigue, headache, nausea and muscle cramps.

To maximize the camp experience, here are some general guidelines for players of all ages. Individual players might benefit from a customized plan.

Feed to succeed

1. Start with breakfast. The food and drink you consume will affect how you feel and how you play, so start off with a healthy breakfast.

2. Drink regularly. Fueling, hydration and recovery are just as important as skating and shooting. Drink on the bench at every break in play.

3. Be prepared. Being prepared for camp includes remembering your cooler, just like you remember your skates. Fill the cooler with enough of the right food, drinks and snacks.

Breakfast, hockey-style

▸ Recognize the ingredients in the food you eat. Hint: What is a Pop-Tart really made of?

▸ Breakfast should contain 15-20 grams of protein, colorful carbohydrates from fruits and vegetables and healthy fat if possible (nuts, peanut butter or almond butter, coconut oil, olive oil).

▸ Invent something new. Try a smoothie or Greek yogurt parfait, or an omelet, frittata or quiche, or protein pancakes.

Hydration

Players should hydrate at every break in play, alternating between plain, cold water and after 60 minutes, a sports drink, but drinking twice as much water as sports drink. Use time in between sessions/games to hydrate and refuel with a snack. Playing requires attention to hydration. Avoid soda, lemonade, iced tea, caffeinated energy drinks and sugary drinks.

Snack ideas

▸ Banana, watermelon, pineapple, apple, grapes, raisins, clementines, oranges or just about any fruit, water

▸ Oats or low-fat granola mixed into Greek yogurt, water

▸ Homemade trail mix: raisins, dried cranberries, seeds, nuts, water

▸ Energy bar, water

▸ Banana and peanut butter on a wrap, water

Lunch ideas

▸ Wrap or sandwich thins or a salad with chicken breast or turkey with mustard, lettuce, tomato, plus a piece of fruit, cut vegetables with hummus and water

▸ Quinoa bowl with vegetables and chicken, fruit and water

▸ Peanut butter and banana or apple on a wrap or sandwich thin, yogurt, water

Following these basic guidelines will ensure that you are fueled and hydrated to maximize your playing performance at camp.