Sports Nutrition Hockey Guide

Introduction

Hockey is a cornerstone of community life in many First Nations across New Brunswick. The sport demands a blend of speed, power, endurance, and mental focus. Proper nutrition is the foundation that allows athletes to train hard, recover quickly and perform at their best on the ice. This guide, created in partnership with Aboriginal Sport Recreation (ASR) and local health professionals, provides evidencebased recommendations that respect Indigenous food traditions while meeting modern performance needs.

Energy Needs for Hockey Players

Ice hockey is highintensity, with short bursts of maximal effort followed by brief recovery periods. Energy expenditure can range from 2,500 to 4,500 kilocalories per day depending on age, gender, training load and position.

• Baseline needs: 3545kcal/kg body weight for most athletes.
• Training/competition days: Add 300600kcal for each 90minute practice or game.
• Offseason: Reduce intake by 1015% to support gradual recovery.

Monitoring body weight weekly helps ensure athletes are neither under nor overfueling.

Macronutrient Guidelines

Carbohydrates The Primary Fuel

Carbohydrates replenish muscle glycogen, the stored form of glucose used during highintensity shifts.

• 1510hours before a game: 1.01.2g/kg of easily digestible carbs (e.g., oatmeal, rice, quinoa).
• During the game: 3060g of carbohydraterich sport drink or gel per hour.
• Postgame (within 30minutes): 1.01.2g/kg of carbs plus protein (e.g., chocolate milk, fruit smoothie).

Protein Building and Repairing Muscle

Protein supports recovery and adaptation after the repeated collisions and sprints inherent in hockey.

• Daily intake: 1.62.2g/kg body weight.
• Spread across 34 meals and 12 snacks to maximize muscle protein synthesis.
• Highquality sources: lean meat, fish, eggs, dairy, beans, and traditional foods such as moose, salmon or wild game.

Fats Supporting Endurance and Hormones

Fats are essential for longduration training, vitamin absorption and hormone production.

• 2035% of total calories.
• Prioritize unsaturated fats: nuts, seeds, avocados, canola oil, and coldwater fish rich in omega3s.

Hydration Strategies

Dehydration of just 2% body weight can impair skating speed, decisionmaking and strength.

Consider culturally relevant hydration options such as herbal teas made from local plants (e.g., Labrador tea) or lightly sweetened berry drinks.

Sample Meal Plan (Training Day)

This plan mixes modern sports nutrition with traditional foods common in New Brunswick First Nations.

1. Breakfast (07:00): Wholegrain porridge topped with locally harvested blueberries, a tablespoon of flaxseed, and a side of smoked salmon.
2. Midmorning snack (10:00): Greek yogurt mixed with maplesweetened granola and a handful of dried Saskatoon berries.
3. Prepractice lunch (12:30): Quinoa salad with roasted sweet potatoes, chopped kale, pumpkin seeds, and grilled moose tenderloin. Drizzle with a vinaigrette made from coldpressed canola oil and apple cider vinegar.
4. During practice (15:00): 250ml carbohydrateelectrolyte drink and a banana.
5. Postpractice recovery (16:30): Chocolate milk (or a plantbased alternative) and a protein shake containing pea protein, oat milk, and a scoop of berry puree.
6. Dinner (19:00): Baked cod with a lemonherb crust, wild rice, and steamed mixed vegetables (carrots, peas, and turnip greens). Finish with a small serving of baked apple crumble.
7. Evening snack (21:00): Small bowl of warm spelt porridge with a drizzle of maple syrup and a sprinkle of toasted walnuts.

Cultural Relevance and Food Sovereignty

Nutrition recommendations are most effective when they honor the cultural identity of athletes. ASR encourages the inclusion of traditional foods that provide high-quality protein, essential fats and micronutrients.

• Wild game: Moose, caribou and deer are rich in iron, zinc and omega3 fatty acids.
• Fish: Atlantic salmon and brook trout deliver highquality protein and DHA/EPA for brain health.
• Berries: Blueberries, lingonberries and Saskatoon berries supply antioxidants that aid recovery.
• Root vegetables: Potatoes, turnips and parsnips offer complex carbohydrates and potassium.
• Gathered greens: Dandelion, lambs quarters and watercress provide vitamins A, C and K.

Cocreating meal plans with families, Elders and community nutritionists ensures that the diet is both performancefocused and culturally resonant.

Resources & Further Reading

• Aboriginal Sport Recreation Official website
• Canadas Food Guide Health Canada
• Position Statement: Nutrition and Athletic Performance NCAA
• Traditional Foods of the Mi'kmaq Mi'kmaq Food Wellness
• Hydration for Athletes Canadian Sport Institute