Sports Nutrition for Developing Hockey Players Pearle Nerenberg - PowerPoint PPT Presentation

European Congress of Hockey Medicine, June 2-4 2016, Bratislava "When everyone is highly talented, highly trained, and highly motivated, nutrition will provide the winning edge that separates you from the rest !” - Dr. Louise Burke. Sports Nutrition for Developing Hockey Players Pearle Nerenberg Sports Dietitian, Masters of Science Montreal, Canada Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava My Path • Child vegetarian athlete • Teen athlete living in boarding school • Elite athlete in University (NCAA) • Nutrition undergraduate student Cornell University (Ithaca, New York) • Nutrition Research McGill University (Montreal, Quebec) • Professional nutrition practitioner for 10 years in Montreal, Quebec • Specialized in hockey • Specialized in young hockey players and their families Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava My BMI Matters – Nutrition Marketing Matters Lovell et al 2013 Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava Portrait of the Adolescent Hockey Player • 12 to 16 years old • Growth spurts years (girls 11-15, boys, 12-16) • Development of identity is important to success • Looks to peers for enjoyment and how they measure up • Looks to coaches for competence • Parents main influencer of food choices • Little time spent thinking about food and hockey Chan et al 2012 – influencers MacPherson 2016 – peer influence on teen identity Smart & Bisogni 2001 – parents influence prior to and during college Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava Where are athletes getting nutrition information? Athletic Trainer 22% Strength and Conditioning Coach 40% 14% Dietitian 24% Other Burns et al. 2004 Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava Agenda • How good nutrition can win hockey games • How we can shape the nutrition habits of adolescent hockey players • What does 5 minutes of sports nutrition before practice look like • 5 ways Sports Dietitians work with hockey players • Tools for sports medicine professionals • Resources for sports nutrition Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava How good nutrition can win hockey games. Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava WIN THE GAME TEAM PLAY THE BOUNCES SKILLS ENERGY STRENGTH MENTAL FOCUS BELIEF SUPPLEMENT CARBOHYDRATE PROTEIN MINERALS FAT VITAMINS SUGAR FUN FOOD HYDRATION Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava Expenditure during a regulation U18 hockey game (60 minutes) + approx. 18 minutes of stop time High Intensity Time Low Intensity Time 14:58 minutes 19% 19% 42:34 minutes HR = 179-186 beats/min HR = 148-158 beats/min Stanula & Roczniok 2014 Mod Intensity Time 54% 20:57 minutes 27% Gaitanos et al. 1993 HR = 159-178 beats/min Green et al. 1978 Sprint (seconds) 1 …2...3...4...5...6 • 50% energy from Glycogen • 50% energy from Phosphocreatine Sprint 10 times 6 seconds • Glycogen decrease 36% College Hockey Game (1978) • Glycogen decrease 60% Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava How we can shape the nutrition habits of adolescent hockey players. Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava How do coaches influence the nutrition habits of hockey players? • Team rules • Planning for team meals • Planning hockey commitments • Attitude towards sports nutrition • Knowledge of sports nutrition (adolescents consider coaches a source of competent information) Goal = supporting the optimization of team and player nutrition habits Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava Influence of Coaches and Organizations Team Nutrition Program • Start early (pre-season) • Put your program in writing • Support your players Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava What does 5 minutes of sports nutrition before practice look like? Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava Basics Hockey Players Should Know Basics Game Priorities Check List • Hockey player’s plate  Fuel in time for games • Training diet  Maintain a normal body water level • Pre-hockey intake / digestion delays  Rebuild muscles after games • The 3 rules of recovery  Re-fuel after games Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava Basics Carrot s Potato Pepper es s Pasta Brocc Rice oli Bread Spinac Corn h Quinoa Tomat Meat oes Fish Zucch Eggs ini Legume Cauliflo s wer ( beans ) Dairy Nuts and Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition Seeds

European Congress of Hockey Medicine, June 2-4 2016, Bratislava Basics of a training diet. Simard et al 1988 Akermark et al 1996 Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava Basics of pre-hockey intake. Food Time to Digest Large Meal 4 to 5 hours Light Meal 2 to 3 hours Liquid Meal 1 to 2 hours Light Snack 30 minutes to 1 hour • Fibre rich foods absorb water and slow digestion • Fat rich foods delay gastric (stomach) emptying • Protein rich foods delay gastric emptying • Large portions of any food need more time to digest than small portions Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava 0 4 1 3 2 0-4 game hours hour hours hours hours Light Carb rich Hockey Emergency Recovery Hockey meal/large Player’s Plate carb rich snack snack Player’s Plate snack Simard et al 1988 Akermark et al 1996 Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava Basics of during hockey intake • Sweat replacement: water & sodium • Lose < 2% of body mass & avoid gaining body mass • Sodium losses during practice: 2.2 to 2.4 g per hour • Sweat rates during practice: 1.5 to 1.8 L per hour of practice elite male adults • Sweat volume during games: 3.2 L during a regulation OHL game • Sports foods and sports drinks – be careful what you say to adolescents Linseman et al 2014 and Palmer et al. 2010 --- Phillips 2012 Adult hockey players allowed to drink a sports drink or nothing at all. During game simulation the sports drink group had … • Fewer puck turnovers • A higher % of completed passes in last 20 minutes of play An ethical dilemma in adolescence Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava Sweat Rate Data (team averages) 3,0 2,5 2,0 1,5 1,0 0,5 0,0 Sweat Lost (L per hour) Sodium Lost (g per hour) U20 Hockey Canada Selections Camp Practices (Palmer & Spriet 1,8 2,26 2008) OHL Team Practice (Palmer et al. 1,5 2,4 2010) OHL Regulation Game (Logan- 1,28 1,24 Sprenger et al. 2011) Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

European Congress of Hockey Medicine, June 2-4 2016, Bratislava Hydration Status Before and After Hockey 80% 60% 40% 20% 0% Dehydrated to Start! Players >2% BM Lost U20 Hockey Canada Selections Camp Practices (Palmer & Spriet 55% 2% 2008) OHL Team Practice (Palmer et al. 75% 11% 2010) OHL Regulation Game (Logan- * 38% 33% Sprenger et al. 2011) * The values above 1.8% BM loss were included in this total. Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition