Hard to believe our season is 25% complete already. So much has happened in 8 short weeks! We've seen our entire team grow and develop...the players are achieving benchmarks set by the coaches so quickly! Often in house league, so much focus is placed training for on ice play, we lose track of some of important off ice habits. Our team started out as our little boys on skates...now they are becoming young athletes. As coaches and parents we need to also develop a good plan to keep our boys healthy and fueled to keep going, out play and outlast the competition.
I wanted to pass along a few strategies to help you keep us keep our energy levels up so we can perform at our best throughout the tournament. This includes the whole team - players, coaches, and fans. We are embarking on an adventure, and every successful adventure starts with a plan for sustainment. If you have ever felt great at the beginning of a tournament, but worn down by the time your team got to the final (and most important games), this post is for you. To me the best strategy is just to eat well balanced healthy meals and be prepared to have a snack immediately after each game. This post-game snack is the critical element and we will need to have it available after every game.
Here is our Game Schedule:
- Friday - 5PM - Mooretown (Tournament)
- Friday - 630PM - Mooretown - Team Meal served by Mooretown Hockey Moms
- Friday - 7PM - Team Pool Activity/Cool down
- Saturday - 8AM - Sarnia (League)
- Saturday - 1240PM - Mooretown (Tournament)
- Saturday - 6PM - Santa Claus Parade (Corunna)
- Saturday - 8PM - Mooretown (Tournament)
- Sunday - 1020AM - Mooretown (Tournament)
- Sunday - 200PM - Mooretown Tournament Semi-Finals (If we place top 4 in Round Robin)
- Sunday - 600PM - Mooretown Tournament Finals (If we win a Semi Final)
Friday – Game at 5pm
- Breakfast 7:30am – cereal, milk, yogurt, juice or pancakes, scrambled eggs, juice – no caffeine as this will dehydrate you.
- Mid AM Snack – apple + cheese string
- Lunch – noon – lean meat sandwich (chicken/turkey) on whole wheat bread with tomato, lettuce and mustard.
- Mid PM Snack – 500ml of milk + 1 Serving of Fruit + 2 Servings of Vegetables
- Pre-Game Snack – 4pm – could have a banana with 6 peanut butter crackers
- During the game – now is the time to drink Gatorade or Powerade (Provided on the Bench by the team)
- Post Game Snack – immediately (Provided by the team) – you are trying to get 20g of protein and 40g of carbohydrates as soon as you can. This could be 250ml container of chocolate milk ( a little light on protein) so add in a cheese string or a handful of almonds or 2tbsp of natural peanut butter. You could also chose a commercially prepared sport nutrition shake or Whey Powder Meal Replacment mixed with Low Acid fruit Juice (Apple or Grape, not Citrus)
- Post Game Meal – 9PM – pasta, tomato based meat sauce and salad. A grilled chicken sub on whole grain bread is another good option. Drink either one container of Gatorade and one container of water or two containers of water.
Saturday – Games at 8am, 1240 PM, and 8PM (This is where we need to be disciplined. This is where we could have potential breakdowns. We will be feeding the boys Gatorade and water throughout the games)
- Breakfast @ 6am
- Post Game #1 Recharge - Immediately
- Pre-Game Snack @ 1030am - Double our Pre-game snack from Friday for added fuel
- Post Game #2 Recharge - Immediately
- Post Game #2 Snack
- Post Game Meal – as soon as possible (3pm)
- Pre Game #3 Meal – 5pm
- Pre Game #3 Snack – 630pm
- Post Game #3 Snack – immediately
- Post Game #3 Meal – as soon as possible (9pm)
Sunday – Games at 1020am, Potentially 2PM and 6pm
- Breakfast @ 7am
- Pre-Game #4 Snack @ 9am
- Post Game Meal – as soon as possible (12pm)
- Mid Afternoon Snack @ 2pm – optional based on time of post game meal
- Pre Game #5 Meal – 3pm
- Pre Game #6 Snack – 5pm
- Post Game #6 Snack – immediately
- Post Game #6 Meal – as soon as possible (8pm)