Our sister site HabsTweetup.com recently began a regular feature entitled Game-day Meal, presenting meals and snacks that are easily prepared for family and friends prior to game-time. While Habs Tweetup focused on social side of food and hockey, All Habs will look at the same issue from an athletes perspective. For players, a game-day meal is the fuel which propels them to peak performance.

To help our understanding, we invited a sports nutritionist from a National Hockey League team to write an exclusive for All Habs readers. Victoria Mikhail, MA Nutrition, RD, explains the mechanism for converting proper foods to athletic fuel, discusses common choices among hockey players, and introduces a new solution that may address the need for a healthy protein-carbohydrate supplement.

written by Victoria D. Mikhail, Special to AllHabs.net

WINDSOR, ON. — When my first professional hockey player walked into my office armed with a bag of supplements and a list of questions, I was prepared for a stimulating and interactive consult.  As a seasoned nutritionist for almost 20 years, I have helped thousands of people excel over their nutritional challenges.   Specializing in sports nutrition came naturally to this die hard runner.  I found certain foods increased my speed and endurance, while others made my legs feel weighed down.  It became my personal passion to teach what foods may play a role in athletic performance.

Specific foods may play a very important ritual for most athletes.  Do you religiously choose a steak dinner before a big game?  Is pasta the fuel of choice before you train?  The power of the mind can turn any food into energy enhancing fuel.  If you believe it will, then it will (to some extent).  However, if you are open and interested in trying a new food,  then the best time to introduce it in your hockey game, would be during your training.

Here are some guidelines to support your best food choices for fuel:

*  building muscle is not created by eating more protein, but by exercising more, including resistance exercise in your workout

*  carbohydrates are stored in your muscles and used for energy

*  balancing protein and carbohydrates in your diet will maximize more fuel in your muscles to work out more.  The more energy available to work out longer and harder, means more muscle being created!

By having a combination of protein and carbohydrates in your diet will support your ability to play harder, longer, and build more muscle.

How much do you need?  That is a million dollar question.  Everyone is different.  Your weight, height, ratio of muscle mass, amount of exercise, age, sex (male vs female) are factors that determine how much carbohydrates and proteins you need.

Studies have shown that pre and post work outs benefit by a combination of protein and carbohydrates as they reduce muscle breakdown, enhance muscle buildup, and provide energy through the game and recovery.  Fats should be kept to a minimum prior to a game or training.  Fats take longer to digest and stay in the stomach longer.  This results in less available energy required within the hour or so of the game.

Many hockey players have their own pre-game food combination that works for them.  Common ones include:

i)    Protein drink (various proteins including whey, soya, and hemp)

ii)   Sports drink (such as Powerade, Gatorade, e-Load,…) and Energy bar (such as Power Bar, Granola Bar, Cliff Bar,…)

iii) Energy Drinks (containing high amounts of caffeine, such as Red Bull, Rock Star, Monster, etc…)

iv)   Ergogenic Aids (creatine, chromium, ornithine and arginine, …)

All athletes find something that works for their game.  It is usually learned through teammates, coaches, or the media.  The most important thing to keep in mind is if you notice you have more energy in the game and feel like you are playing at your peak.  Sports nutritionist can help you identify the types of foods and fluids to support your needs to play at your maximum potential.

Having recognized the interest and needs of hockey players for a convenient, all natural, healthy protein-carbohydrate combination, I formulated and produced a sports bar that seems to be embraced and enjoyed by athletes as well as non athletes.

The “Victory Bar” evolved in researching protein and sports bars currently available. I was challenged to find many sports bars that could meet my criteria.  Protein is important, but too much protein means that the liver has to work over time to remove the “nitrogen/urea” component of unneeded protein through the kidneys.  Too much protein, means too little carbohydrate, which is equally important for energy in the game.  However, too much simple sugars means that you have a short time to burn off a great deal of energy before your carbohydrate reserves start to drop quickly.  Honey is a better choice over simple sugars as it allows a slower and steady release of energy/sugar into your blood stream to allow you to play longer.  High fats in a sports bar means that digestion in the stomach is longer and for some athletes, uncomfortable.  Natural fibre is a valuable, indigestible ingredient, that has been overlooked.  Avoiding added preservatives and artificial flavourings is also important in choosing a healthier sports bar.

As an athlete, your doctor, physiotherapist, trainer, and nutritionist are key players in ensuring maximum support for peak performance.

For questions and information, on sports nutrition, check out my website: www.spicedwithnutrition.ca.