Hockey And Nutrition

By     27-Nov 2018

Hockey And Nutrition

Hockey is an anaerobic and power-based sport requiring high intensity including primary source of fuel i.e. carbohydrates. Bulking oneself with carbohydrates rich foods like quinoa, fresh fruit, sweet potatoes, and steel cut oats.

At least fifty percent of calories must come from carbs that includes foods like grains, vegetables, fruits with twenty to twenty five percent of fuel getting from protein and remaining twenty five to thirty percent from dietary (healthy)fats.

Most of the protein in training diet can be derived from plain yogurt, fish, chicken and lean meats. Dietary fats can be derived from olive oil, nuts, seeds, and fish. Considering high performance is required by hockey players, eating small yet frequent meals is the best formula for busy days with training and fitness sessions.

Here’s the list of nutrients, a hockey player should incorporate in his/her diet as per the ratio discussed above.

Carbohydrates: Wondering why carbohydrates on top? Well, carbs provide fuel to your body. In fact, brain, red blood cells and nervous system must have the constant supply of carbs to keep working optimally.

Furthermore, hockey consists of variety of exercise intensities ranging from standing still to sprinting which requires fuel for such bursted intense activities. Fatigue is caused while playing because of muscle glycogen depletion (carbs stored in muscles). Also, blood glucose levels drops during the game and may lead to loss of field concentration and tactical skills. This is why carbs are important for a hockey player. Carbs stored in the body in the form of glycogen in muscle and liver help body perform at its best.

Sources To Get: Whole grain breads, fruits & vegetables with the skin, pitas, cereals and oatmeal, whole wheat pasta, wild rice, potatoes with skin and beans/lentils.

Protein: Protein is an extremely important macro-nutrient throughout the course of life to maintain and renew the body cells and muscles. Essential for the growth and repair of body tissues and bone as well. If one maintain a balanced diet with variety of foods can achieve the required ratio of protein.

Hockey is a power sport requiring both, endurance and strength. A hockey player needs slightly high protein than the average person because to the wear and tear of muscles.

Sources To Get: Lentils and beans (kidney, chick peas, black), fish and seafood, soy, „ chicken, low fat milk and yogurt.

Fats: Fats are waxy components composed up of glycerol and fatty acids. Fat is essential for health that supplies healthy cell membrance to the body and protects tissues of the body while intensified training session and tournaments.

Athletes requir fats as their active muscles burn quickly through carbohydrates and need fats for long-lasting energy. It’s advised for athletes to concentrate on healthier fats, such as unsaturated fats, Omega-3 and Omega-6 fatty acids. Avoid eating trans which is found in junk, processed and fried foods.

Sources To Get Healthy Fats: Olive oil, canola oil, almonds and walnuts.

About Author

"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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Nmami Agarwal

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Nmami Life - Diet & Nutrition
Myth of the Day
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Supplements are not the REAL deal!
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Nmami Life - Diet & Nutrition
Recipe Alert
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Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.

Ingredients

2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack

Method

Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
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Know more: 
1) https://bit.ly/30dVsdn
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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Nmami Life - Diet & Nutrition
HardTruth of the Day
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Awareness is the one thing that is missing, especially in the rural areas of India. When will we all wake up to this hard hitting truth!
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