There’s something about smoothies that make them almost irresistible as a meal, a drink, or a snack, especially on a hot summer day. However in addition to general health benefits they can have a direct influence as an aid to pre and post hockey performance.
Pre Hockey Game/Training Smoothies
When you’re coming up to a big event or competition, loading up on carbohydrates in the few days before can increase your glycogen stores, giving you more energy on the day. Consuming enough carbs from whole foods like bread and pasta can be difficult, as they’re filling and may make you feel bloated, so liquid carbs might be better. Smoothies are best 1-2 hours before playing.
There are many different types of preferred pre performance smoothies. However the AIS Sports Nutrition recommends having a smoothie made with bananas, low-fat milk and honey as a staple snack on a carb-loading day. Also you might consider adding a shot of coffee. In last Go Hockey News edition we highlighted the advantage of coffee, i.e., Caffeine is one of the best-tested ergogenic aids (substances, devices, or practices that enhance an individual’s energy use, production, or recovery) and is known to help athletes train harder and longer. Caffeine stimulates the brain and contributes to clearer thinking and greater concentration. But only add to a pre performance smoothie upon first consideration of your general body reaction to caffeine. The following amount of caffeine is suggested; 1mg per kg of body weight.
Preparing a pre performance smoothie
Post Hockey Game/Training Smoothies
The difficulty associated with taking a smoothie for post hockey performance is the time lapse between the game or training finishing and when you take a post performance smoothie. Ideally preparing a smoothie beforehand and keeping cold is ideal.
The post performance smoothie needs to address the recovery process requirements which include;
- Refuel the muscle and liver glycogen (carbohydrate stores
- Rehydrate by replacing the fluid and electrolytes lost in sweat
- Repair muscle tissue and promote muscle adaptation
So what are example ingredients to meet these requirements in a post performance smoothie;
- Chocolate milk or chocolate protein added to milk variations or Greek yogurt – carb/protein benefits
- For Electrolytes- Leafy greens, e.g., spinach (for magnesium), banana or kiwi fruit (potassium) plus some salt for sodium replacement
- Add peanut paste – provides protein and healthy fats needed for recovery.
- Add some honey – inflammatory effect
Preparing a post performance smoothie
Take up the smoothie challenge and create your own pre and post smoothies that are beneficial as a performance aid.
Source: various
