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Your Diet Depends On Weight And Time

November 28th, 2012 Posted in Nutrition/Supplements

For every plan and strategy that we design pertaining to our daily activities and/or future prospects, there are certain factors that we base our plans and strategies on. The same goes for a diet plan. The energy and power that a player exhibits in the rink is linked with both the passion for the game and internal body strength.

While an ice hockey player may dream of huge fan-following, he/she can only achieve this through a matching performance. Passion for the game alone cannot do as much as when it is coupled with the capability to perform. Ice hockey workouts demand lots of energy that can only be achieved through a proper diet based on micro and macronutrients.

However, it is to be noted here that a hockey player’s diet is determined by his/her body weight and the meal time, i.e. the composition of meals differs from time to time. The quantity and volume of servings will be different if you eat before the workout and when you eat after exercising. Weight is also a big factor that determines your balanced diet.

It’s good to have a couple of carbs servings with every meal. You can also choose to have single servings several times a day depending on your hunger. Since workouts will make you burn loads of fats and carbohydrates every day, you must eat accordingly in order to stay fit and healthy. Carbohydrates should be taken in the following ratio against body weight.

Body Weight (In Lbs)

Daily Recommended Servings (In Grams)

Number Of Servings Per Day

150 – 160

436

8 – 9

160 – 170

463

9 – 10

170 – 180

490

10 – 11

180 – 190

518

11 – 12

190 – 200

545

12 – 13

 

While carbohydrates provide athletes with the energy and stamina to play, proteins help build muscle. An athlete looks “fit” when his/her stature complements his/her passion for the sport. During ice hockey training, one cannot afford to overlook muscle building, as it is necessary for continuous workouts. Complement each meal of the day with 1-2 servings of proteins in your diet plan. Follow the weight & protein servings chart below.

Body Weight (In Lbs)

Daily Recommended Servings (In Grams)

Number Of Servings Per Day

160 – 170

154

4 – 6

170 – 180

163

5 – 6

180 – 190

173

5 – 7

190 – 200

182

6 – 8

 

Your workout timings greatly determine your meals and servings. If there are still 2 to 4 hours remaining before a game, you can surely opt for a good amount of carbs and proteins servings; no more than 4 servings of carbohydrates and at least 1 serving of protein. Bread, cake, rice, pasta, and fresh fruit juices are ideal at that point in time.

Don’t eat anything an hour before the game as it takes time to digest. Instead, drink water or juice every half hour during this duration and during the in-game intervals. You can eat fruit or pasta 1-2 hours after the game.

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