pre-game meal

Touching on the cramping aspect of your post; when I was a player I missed half of the 2nd halves of games my junior season due to serious leg cramps. One of our coaches at the time had ties to the UMaine hockey program and consulted a trainer about remedies. What we came up with was this:

2 hrs b4 game time- start drinking water, drink as much as possible and DON'T URINATE! Take potassium supplements and eat 2 bananas. Take quinine sulfate tablets or drink tonic water (yuck).

1/2 hr b4 game time- you can finally urinate. Get extensive leg massage and stay warmed up.

During game- continue to drink as much water as possible.

Halftime- water and more massage.

This worked wonders for me and I missed no time my senior season due to cramped legs. I haven't had to use this method on any of our current players, but I keep it in mind.

Hi Coaches,
Here is a meal plan that I got through Gatorade Sports Science Article. Hope it helps.

Eating before exercise can be challenging for athletes. While they need fuel to perform, they should not exercise on a full stomach. Food that remains in the stomach during training or competition may cause indigestion, nausea, and possibly vomiting. A good recommendation is to eat a meal 2-4 hours before exercise. If an athlete is nervous about his or her performance, the digestive process may take even longer.

The ideal pre-exercise meal should be primarily carbohydrates, moderate in protein and low in fat. Carbohydrates are digested rapidly. Protein and fat take longer to digest. Pre-exercise meals high in fat (like a lot of options at school and fast food restaurants) can cause stomach upset, gas and bloating.

The importance of nutrition does not stop with the pre-exercise meal. During practice or competition, remind athletes to drink sports drinks to avoid dehydration and provide energy for working muscles.

Eating for peak performance also includes making wise food choices post-exercise. The right post-game meal replenishes athletes’ muscles for the event or competition around the corner. In fact, muscles are most receptive to recovery during the first 30 minutes after competition. Athletes should follow these tips:
To completely restore muscle energy, eat within 30 minutes after exercise and then eat small meals at 2 hours and again at 4 hours.

If you can’t take solid foods 30 minutes after exercise, or they are not available, try drinking 2-4 cups of a sports drink or eating an energy bar, then eat more solid foods 2 and 4 hours later.

Be sure to hydrate after a workout or game. Weigh yourself and drink 3 cups of fluid for each pound lost during the competition. Choose high-carbohydrate, moderate protein foods like the examples shown.

Get in the Habit: Know WHAT to eat and WHEN to eat it. Keep a snack supply in a backpack or locker to prevent exercising on empty. The same kind of high-carbohydrate, power-packed foods are recommended for BOTH before and after an event or competition:

4 or more hours before AND 4 hours after

· Grilled chicken/rice/fruit

· Turkey sandwich/raw carrots

· Spaghetti with meat sauce

· String cheese/grapes/crackers

· Energy bar/Sports drinks

2-3 hours before AND 2 hours after

· Cereal/lowfat milk

· Fresh fruit

· Bagel with peanut butter

· Sports drink

· Energy bar

1 hour or less before AND 30 minutes after

·Yogurt

·Energy bar

·Sports drink

·Pretzels

·Raisins

In addition to these foods, Water must be part of your everyday routine to cleanse your body of lactic acid(waste). Two cups of water for every pound lost due to sweat is recommended.

Meal Plan Courtesy of Gatoraid Sports Science Center.