In my search of getting better quicker at hockey, I came across Sports Dietician Pearle Nerenberg’s book “The Nutrition Edge for Hockey Performance”. Pearle is Canada’s leading expert in hockey nutrition, she co-founded and chairs the Hockey Nutrition Network, an international non-profit organization dedicated to linking hockey players with top sports dietitians who have an expertise in hockey nutrition.

Why am I bringing that up? Well, I am not an athlete but this sport is certainly not a walk in the park. The first few months really took their toll on me and I was constantly tired, I felt depleted and the next morning I looked like a zombie going to work, then when I felt somewhat myself again, I had hockey practice again. It took a little while for my body to adjust to this new sports intensity but eventually, I started recovering faster and didn’t feel as lethargic.

I tried to build up my fitness off-ice but I really needed my days off hockey to recover so then I started looking into nutrition.

As I was looking at the latest of the Canadiennes de Montréal (Montreal’s women team) game update, I came across Pearle Nerenberg’s involvement with the team and the book she had released. Book? you said there is a book specifically for hockey performance and nutrition?? I am in! Got my hands on a copy when I was in Montreal last (thank you Pearle) and read it on the plane.

What did I get out of it?

First of all, I discovered the wealth of information that Pearle has available on her website, nutrition sheets, foods list, and more, which I can’t get enough of.

And of course, great advice on what to eat or drink before, during and after a game or a practice, during the season and off-season. What types of food to focus on based on game time, water intake, recipe ideas. You get a better understanding of how our body uses energy during high-intensity activities and ultimately how to get that nutrition edge.

A couple of key points:
– WATER:
While I think that drinking between 4 to 5L of water on game day is impossible for me, drinking about 2.5L during the day and making sure I drink another litre during and after might work best. Any less than that and the lethargy and massive headaches are back.

According to Pearle, you should drink a big glass of water every 2 hours, 24 hours before your game. Set yourself a reminder and start building your water bank so you don’t end up looking like a raisin after your game. I know for a fact, it’s easier said than done…
But not to worry, Pearle will guide you every step of the way, she has even included recipes for home-made sports drinks so thumbs up for that.

FOOD:
I love burgers and eating out but they are definitely not the right food to eat on game day. What is good then? …well pretty much everything else but I guess here are common examples without giving too much away:

*DON’T:
– Eat high fat, high protein or high fibre food right before a game, as they will sit in your stomach and drain your energy.

*DO:
– Eat a meal that is made of your choice of starch, vegetables and some proteins.
– Or eat a lighter meal but also get a snack closer to game time.

Recipe for a Meal (~4h before game): “Mid-Eastern Buddha Bowl”

Recipe for in-play snack: Tangy Tropical Energy Gel

If like me, you had no idea when to eat and what to eat to increase your hockey performance or to simply not feel heavy and tired on the ice then I recommend you get a copy. I do really find her content useful!

Pearle has just recently released an updated version of the book, she also runs regular nutrition challenges and programs. Check out her website and let me know what you think: eatthisforperformance.com/

x
Leila