Proper nutrition and hydration significantly impact performance, particularly during critical events like hockey tryouts. Youth hockey players (ages 8U-18U) can optimize their potential by following established nutrition and hydration practices recommended by sports nutrition experts.
Fundamental Nutrition Principles
A balanced diet is essential for young athletes, emphasizing carbohydrates, proteins, and healthy fats. Carbohydrates such as whole grains, fruits, and vegetables supply the primary energy needed for high-intensity activities (American Academy of Pediatrics, 2021). Proteins found in lean meats, poultry, eggs, dairy products, and legumes are crucial for muscle growth, repair, and overall development. Healthy fats, including avocados, nuts, and olive oil, provide long-lasting energy and aid nutrient absorption (Mayo Clinic Sports Medicine, 2022).
Choosing whole foods rather than processed snacks supports steady energy levels and sustained concentration. Regularly spaced meals and snacks every 3-4 hours help maintain energy, prevent fatigue, and enhance performance (American Academy of Pediatrics, 2021). Supplements are generally unnecessary unless prescribed by a healthcare provider, as nutritional needs for most youth athletes can be adequately met through a balanced diet alone (American Academy of Pediatrics, 2016).
Nutrition Leading Up to Tryouts
In preparation for tryouts, gradually increasing carbohydrate intake ensures optimal glycogen storage in muscles, enhancing energy availability. A pre-tryout meal should ideally be consumed about 3-4 hours beforehand, featuring high carbohydrate content, moderate protein, and minimal fat and fiber to facilitate digestion and avoid gastrointestinal discomfort (American Dietetic Association, 2019).
Appropriate meal choices include lean protein with whole-grain carbohydrates such as sandwiches or pasta dishes. Additionally, a small, carbohydrate-rich snack consumed 60-90 minutes before the event can help sustain energy without causing digestive distress (American College of Sports Medicine, 2021).
Hydration Strategies
Hydration is critical for young athletes, directly affecting performance, focus, and endurance. Youth athletes typically require approximately 6-8 cups (1.5-2 liters) of fluid daily, adjusting for higher intensity and longer duration activities (American Academy of Pediatrics, 2021).
Leading up to physical activity, athletes should consume roughly 16 ounces of water two hours before starting and another 8 ounces approximately 30 minutes before exercise begins. During intense exercise, maintaining hydration by drinking 4-8 ounces of fluid every 15-20 minutes is recommended (American College of Sports Medicine, 2021).
Sports drinks can help replenish electrolytes lost during prolonged activities lasting over an hour. However, energy drinks containing caffeine and high sugar levels are not advised due to potential negative effects on health and athletic performance (American Academy of Pediatrics, 2011).
References
American Academy of Pediatrics. (2021). Nutrition for the Young Athlete. Retrieved from https://www.healthychildren.org/English/healthy-living/sports/Pages/Nutrition-for-the-Young-Athlete.aspx
American Academy of Pediatrics. (2016). Performance Enhancing Substances. Retrieved from https://publications.aap.org/pediatrics/article/138/1/e20161300/52591/Performance-Enhancing-Substances
American Academy of Pediatrics. (2011). Sports Drinks and Energy Drinks for Children and Adolescents. Retrieved from https://publications.aap.org/pediatrics/article/127/6/1182/65123/Sports-Drinks-and-Energy-Drinks-for-Children-and
Mayo Clinic Sports Medicine. (2022). Eating and Exercise: 5 Tips to Maximize Your Workouts. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
American Dietetic Association. (2019). Position of the Academy of Nutrition and Dietetics: Nutrition and Athletic Performance. Retrieved from https://jandonline.org/article/S2212-2672(15)01802-X/fulltext
American College of Sports Medicine. (2021). Nutrition and Athletic Performance Guidelines. Retrieved from https://www.acsm.org/docs/default-source/files-for-resource-library/nutrition-and-athletic-performance.pdf
Comments