Optimizing On Ice Performance

Optimizing On-Ice Performance

Skating Ability

Proper Positioning

Rule Knowledge

Rule Application

Game Management Skills (e.g., communication)

Qualities of a “Top-Flight” Official

Physical Preparation

Basic Principles: the cost of exercise

There is an energetic cost to skating, involving:

Sprinting

Rapid changes in direction and skating speed

Technical actions performed at high speed

Avoiding players and the puck

Basic Principles: the cost of exercise

Therefore your ability to effectively participate at moderate-high levels of physical activity requires proper nutrition, hydration and

appropriate recovery from previous bouts of exercise.

In performing any and all of these activities, a decline in physical performance (i.e., fatigue) WILL occur throughout:

A given period

A given game

A given weekend

Elapsed Time (min)0 10 20 30 40 50

Hea

rt R

ate

(bea

ts m

in-1

)

0

60

80

100

120

140

160

First PeriodIntermission

Heart Rate Response: Linesman


Hea

rt R

ate

(bea

ts m

in-1

)

0

60

80

100

120

140

160

First PeriodIntermission

Heart Rate Response: Player (Forward)

Heart Rate Response: Linesman v. Player


Hea

rt R

ate

(bea

ts m

in-1

)

0

60

80

100

120

140

160


Hea

rt R

ate

(bea

ts m

in-1

)

0

60

80

100

120

140

160

First Period

Intermission

First Period

Intermission

HRrange

HRrange

Take home message: Whereas the player is allowed to “recover” after every shift – the linesman never gets the opportunity to do so.

To ensure proper pre-exercise hydration, an individual should consume:

17 – 20 oz of water / sports drink 2 – 3 hours prior to event; and

7 – 10 oz of water / sports drink 10 – 20 minutes prior to event.

J Ath. Train 35:212-224, 2000

Hydration and Exercise Performance: Pre-Game

Fluid Replacement Strategy: Post-Game

J Ath. Train 35:212-224, 2000

Replenishing fluid volume and glycogen stores is critical in the recovery to exercise.

Including Sodium ions (Na+) in the rehydration beverage (or diet) allows fluids to be better conserved and also increases the drive to drink.

Including CHO’s in the rehydration beverage improves the intestinal absorption of water and Na+ and helps to replenish glycogen stores.

Ideally, post-exercise hydration should be completed within 2 hours.

Fluid Replacement Strategy

J Ath. Train 35:212-224, 2000

Three examples of a typical rehydration beverage

Product

Gatorade Recover

Non-Fat Chocolate Milk

Red-Whey

Serving Size

8 oz (240 ml)

8 oz (240 ml)

8 oz (240 ml)

CHO (gm)

20 (8.3%)

20 (8.3%)

27 (11.3%)

Na+ (mg)

105 (0.04%)

105 (0.04%)

35 (0.02%)

Protein (gm)

-

-

12 (whey)

The CHO concentration should be approximately 6 - 8% (6-8 gm/100 ml)

Sodium (Na+) should be present in small amounts 0.03 – 0.07% (30-70 mg/100ml)

Nutrition and Athletic Performance: Pre-Game

Calories in a pre-game meal should range between 500-1000, with the primary nutrient being complex Carbohydrates:

• Avoid high amounts of simple sugars (i.e., glucose/sucrose).

• Stay away from fat since it is digested more slowly and not used as a fuel source during competition (as body stores are more than adequate).

• Steer clear of high amounts of protein.

Nutrition and Athletic Performance: During Game

CHO’s consumed during exercise has been shown to maintain blood glucose levels and improve exercise performance.

CHO consumption during exercise is important especially in cases where individuals have not CHO-loaded or consumed a pre-exercise meal.

CHO’s can be obtained via:

• sports drink

• snack (e.g., dried fruit; banana; granola …)

• sports gel

(1) Need to replenish electrolytes lost via sweating (primarily Na+)• immediately after game in locker room• “recovery” sports drink

(2) Need to replenish fuel stores:• within 20 minutes following game• replace muscle glycogen and speed recovery• typical examples: tortilla wraps; slice of pizza; PB and J

(3) Need to facilitate muscle recovery and repair:• within 2 hours after game• protein will provide amino acids for repair of muscle tissue• typical dinner to include: pasta with chicken, fish …

Nutrition and Athletic Performance: Post-Game

Nutrition and Hydration - Summary

The two most important nutritional practices associated with optimal athletic performance are:

Amer. Acad. Pediatrics, Pediatrics 127:1182-1189, 2011

(1) Eat a nutritionally-balanced diet in the days preceding your games.

(2) Drink liquids at regular intervals before, during and after games.

Nutrition and Hydration - Summary


Have a proactive strategy going into your games!

Supplementation during games will NOT overcome any pre-game deficit.

Supplementation during games merely slows down the loss of fuels and fluids that

normally occur during exercise.

Nutrition and Hydration Program - Summary

Pre-GameNutrition

Hydration

AmountTime to Game500 – 1000 calories

17 – 20 ounces 7 – 10 ounces

2 – 3 hours

2 – 3 hours10 – 20 minutes

TypeHigh CHO/low protein

Water / Electrolyte DrinkWater / Electrolyte Drink


Pre-GameNutrition

Hydration

In-GameNutrition

Hydration



As needed

As needed

2 – 3 hours




CHO supplement

Water / Electrolyte Drink


Pre-GameNutrition

Hydration

In-GameNutrition

Hydration

Post-GameNutrition

Hydration



As needed

As needed

Wrap / slice of pizzaFull Meal

8 – 10 ouncesAs needed

2 – 3 hours


Within 20 minutesWithin 2 hours

ImmediatelyWithin 2 hours



CHO supplement

Water / Electrolyte Drink

Simple CHO’sCHO / Protein

Recovery DrinkWater

So Why Spend Valuable Time On This Topic?

(1) It is your responsibility (i.e., duty) to work hard every game.

(2) Working multiple games in a day is not an excuse for lack of effort.

(3) You never know who will be in the rink during your games.

Contact info: [email protected]

Optimizing On-Ice Performance

Energy Drinks: Are They Necessary?

Sports Drink – a flavored beverage that typically contains:• Carbohydrates• Electrolytes• Vitamins

Energy Drink – a flavored beverage that typically contains:• Carbohydrates• Electrolytes• Vitamins• Non-nutritive stimulants


Sport Drinks and Energy Drinks are different products.

Sports and energy drinks are:• A large and growing beverage industry (> $6-8 B/yr)• Marketed to adults, adolescents and children

Marketing strategies for sports drinks:• Optimize athletic performance• Replacement of fluid and electrolytes lost during exercise

Marketing strategies for energy drinks:• A boost in energy• Decreased fatigue• Enhanced concentration• Mental alertness


Energy Drinks: Are They Necessary?

Sports Drinks vs. Energy Drinks


Popular commercially available sports drinks and energy drinks

Product

GatoradeGatorade G2Gatorade PropelPoweradePowerade Zero

Monster EnergyRed BullRockstar OriginalFull ThrottleJava Monster

Calories

502010780

100106140110100

CHO, g

1453

190

2727312817

Na+, mg

1101103554

100

1801934085

340

K+, mg

3030--

25

----

240

Vitamins

--

B3, B5, B6, B12, C, E-

B3, B6, B12

B2, B5, B6, B12, CB3, B5, B6, B12

B2, B3, B5, B6, B12

B3, B5, B6, B12

A, B2, B3, B6, B12, C, D

Caffeine, mg

-----

16077

160144160

Energy Drinks – Read the Label!



Energy Drinks – The Bottom Line

There is no scientific basis for their use.

These products are costly and potentially harmful.

Therefore, why use them?

Date post:	09-Feb-2017
Category:	Sports
Upload:	larryakaoz
View:	440 times
Download:	0 times