Sports Nutrition for Developing Hockey Players Pearle Nerenberg [PDF]

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Sports Nutrition for Developing Hockey Players

Pearle Nerenberg Sports Dietitian, Masters of Science Montreal, Canada

"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.

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

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

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Lovell et al 2013

My BMI Matters – Nutrition Marketing Matters

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

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

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Where are athletes getting nutrition information?

40% 24% 14% 22%

Athletic Trainer Strength and Conditioning Coach Dietitian Other

Burns et al. 2004

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

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

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

How good nutrition can win hockey games.

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

WIN THE GAME TEAM PLAY SKILLS ENERGY STRENGTH THE BOUNCES MENTAL FOCUS BELIEF CARBOHYDRATE FAT PROTEIN VITAMINS SUGAR FUN FOOD MINERALS SUPPLEMENT HYDRATION

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Expenditure during a regulation U18 hockey game (60 minutes) + approx. 18 minutes of stop time High Intensity Time 14:58 minutes HR = 179-186 beats/min Stanula & Roczniok 2014 Mod Intensity Time 20:57 minutes HR = 159-178 beats/min

19% 27% 54% 19%

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%

Gaitanos et al. 1993 Green et al. 1978 Low Intensity Time 42:34 minutes HR = 148-158 beats/min

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

How we can shape the nutrition habits of adolescent hockey players.

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Team rules
Planning for team meals
Planning hockey commitments
Attitude towards sports nutrition
Knowledge of sports nutrition (adolescents consider coaches a source
f competent information)

Goal = supporting the optimization of team and player nutrition habits

How do coaches influence the nutrition habits of hockey players?

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Team Nutrition Program

Start early (pre-season)
Put your program in writing
Support your players

Influence of Coaches and Organizations

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

What does 5 minutes of sports nutrition before practice look like?

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Basics

Hockey player’s plate
Training diet
Pre-hockey intake / digestion delays
The 3 rules of recovery

Basics Hockey Players Should Know

Game Priorities Check List

 Fuel in time for games  Maintain a normal body water level  Rebuild muscles after games  Re-fuel after games

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Basics

Potato es Pasta Rice Bread Corn Quinoa Meat Fish Eggs Legume s ( beans) Dairy Nuts and Seeds Carrot s Pepper s Brocc

li

Spinac h Tomat

es

Zucch ini Cauliflo wer

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Basics of a training diet.

Simard et al 1988 Akermark et al 1996

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

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

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

4 hours 3 hours 2 hours 1 hour game 0-4 hours

Hockey Player’s Plate Light Hockey Player’s Plate Carb rich meal/large snack Emergency carb rich snack Recovery snack Simard et al 1988 Akermark et al 1996

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

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 An ethical dilemma in adolescence 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

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Sweat Lost (L per hour) Sodium Lost (g per hour) U20 Hockey Canada Selections Camp Practices (Palmer & Spriet 2008) 1,8 2,26 OHL Team Practice (Palmer et al. 2010) 1,5 2,4 OHL Regulation Game (Logan- Sprenger et al. 2011) 1,28 1,24 0,0 0,5 1,0 1,5 2,0 2,5 3,0

Sweat Rate Data (team averages)

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Dehydrated to Start! Players >2% BM Lost U20 Hockey Canada Selections Camp Practices (Palmer & Spriet 2008) 55% 2% OHL Team Practice (Palmer et al. 2010) 75% 11% OHL Regulation Game (Logan- Sprenger et al. 2011) 38% 33% 0% 20% 40% 60% 80%

Hydration Status Before and After Hockey

*

*The values above 1.8% BM loss were included in this total.

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Basics of recovery: + advanced

Refuel with carbohydrate s Rehydrate with liquids Rebuild with protein

Morton et al. 2015 Thomas et al. 2016 Desbrow et al. 2014

0.25-0.4 grams protein per kg 50kg = 12.5-20 grams 70kg = 17.5-28 grams 150% of dehydration weight If dehydrated 1 kg drink 1.5 L of fluids Include sodium rich beverages or foods In the 0-4 hours after hockey: 1–1.2 grams carbohydrate per kg per hour 50kg = 50-60 grams per hour 70kg = 70-84 grams per hour

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Level 1 – Resources
Level 2 – Team Support
Level 3 – Individual player support / Advanced Sports Nutrition Prescription
Individual nutrient needs
Hydration needs
Body composition goals
Supplementation

Working with a Nutrition Professional (Sports Dietitian)

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

5 ways Sports Dietitians work with hockey players.

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

LEVEL 1: A Manual

Pre-practice education

every week

The Nutrition Edge for

Hockey Performance:

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Pre-practice 10 minute

presentation

During practice at-bench

support

Post-practice 5 minute review

LEVEL 2: Group sessions

In a study on large group presentations the pre- session sports nutrition knowledge test score (45%!) showed little improvement (approx. 5%) after 4 nutrition sessions. Authors concluded that nutrition presentations should be done in small groups. (Reading et al. 1999)

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

CWHL pilot project
Online integration
Built in sports nutrition

recommendations

Pearle Sports Nutrition

recipes for sport

LEVEL 2: Food Manager

url: www.soscuisine.com/hockey-meal-planner-pep/

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

3 days of AM weight + urine test
2 hours before game urine test
Before dressing weight
After undressing weight

LEVEL 2/3: Hydration Status & Sweat Rates

68 kg 67 kg 1 kg = A simple urine specific gravity tool can be used to assess the hydration status of the athlete prior to competition. Video explaining hydration testing: https://www.youtube.com/watch?v=sEPBV8He6Z4

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

LEVEL 3: Individual Food, Drink, and Supplement Prescription

Carbohydrate (daily and per meal)
Protein (daily and per meal)
Fat (daily and per meal)
Hydration (daily and per game/practice)
Supplementation as needed
Vitamins/ Minerals
Protein powder
Sports drinks or sports foods
Creatine
Caffeine

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

3 different 14 year olds – same goal

Tom Dan Cam

Goal = Get Stronger, , Fitter, and Heavier by next xt season.

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Summer Schedule

3 dry-land trainings per week
5 hours of cross-training sport: e.g. soccer
1 hour of high intensity cardio training (HIIT) per week

Monday Tuesday Wednesday Thursday Friday Saturday Sunday 2h dry land 1h soccer 1h HIIT 1h dry land 1h soccer OFF 1.5h soccer 1.5h soccer

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Dan

169cm
59kg
Goalie
Sum of 8 skinfolds:

55mm Tom

179cm
64kg
Defense
Sum of 8 skinfolds:

52mm Cam

185cm
70kg
Forward
Sum of 8 skinfolds:

65mm

Dietitian measures, calculates, and prescribes

30% fat

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

3 different prescriptions:

Tom Dan Cam

Glycogen storage = 100g in the liver, 350 to 700g in the muscles. The Biomechanical Basis of Sports Performance, Maughen & Gleeson Daily targets

3700 calories
473 grams carbohydrate
148 grams protein
135 grams fat

Daily targets

4000 calories
512 grams carbohydrate
128 grams protein
160 grams fat

Daily targets

4300 calories
560 grams carbohydrate
140 grams protein
167 grams fat

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

What age should we expect adolescents to think about food and hockey?

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Tools for sports medicine professionals.

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Daily Nutritional requirements for adolescent hockey player. Nutrient Cheat Sheet Ages 14-18y – Clinical Sports Nutrition (5 ed. 2015)

Calories to match energy expenditure and growth needs
Carbohydrates to match energy expenditure. 4 to 8 grams /kg body weight
Protein to meet needs 1.2-1.6 grams/kg, higher protein may be needed when overall

energy intake is low or when body composition goals call for higher intakes

Fat – at least 90% unsaturated sources providing 20-35% of total energy
Vitamins
Vitamin D: 600IU
Minerals
Iron: 11mg (M) and 15mg (F)
Calcium: 1300mg per day
Hydration
Avoid dehydration pre-hockey (dark urine, high USG)
Avoid dehydration during hockey (weight loss of 2% of body weight)
Replace sodium losses in more physically mature adolescents

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Common Problems of Adolescent Hockey Players

High intake of high sugar foods and beverages
Low intake of fibre rich foods
Low intake of quality fat sources
Depleted iron stores serum ferritin < 35 ug/L
Low calcium intake < 1300mg per day
Insufficient vitamin D intake/ low sun exposure Vitamin D25(OH) < 50 nmol/L
Overuse of supplementation in place of optimal diet
Protein: Adequate intake BUT poor distribution throughout the day

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Resources for sports nutrition.

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Great Resources

Hockey Nutrition Network
www.hockeydietitians.ca
Pearle Sports Nutrition Newsletter
www.pearlesportsnutrition.com

Pearle’s top picks for general sports nutrition information

Scientific info-graphics: Yann Le Meur @YLMSportScience
Australian Institute of Sport Supplementation Guidance:

ausport.gov.au/ais/nutrition

GSSI: www.gssiweb.org/en-ca/sports-science-exchange/sports-nutrition

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Scientific Article References

Akermark, C., I. Jacobs, M. Rasmusson, and J. Karlsson. 1996. “Diet and Muscle Glycogen Concentration in Relation to Physical

Performance in Swedish Elite Ice Hockey Players.” International Journal of Sport Nutrition 6 (3): 272–84.

Burns, Robert D., M.Rosita Schiller, Mark A. Merrick, and Kay N. Wolf. 2004. “Intercollegiate Student Athlete Use of Nutritional

Supplements and the Role of Athletic Trainers and Dietitians in Nutrition Counseling.” Journal of the American Dietetic Association 104 (2): 246–49. doi:10.1016/j.jada.2003.11.013.

Desbrow, Ben, Joanna McCormack, Louise M. Burke, Gregory R. Cox, Kieran Fallon, Matthew Hislop, Ruth Logan, et al. 2014.

“Sports Dietitians Australia Position Statement: Sports Nutrition for the Adolescent Athlete.” International Journal of Sport Nutrition and Exercise Metabolism 24 (5): 570–84. doi:10.1123/ijsnem.2014-0031.

Gaitanos, G. C., C. Williams, L. H. Boobis, and S. Brooks. 1993. “Human Muscle Metabolism during Intermittent Maximal Exercise.”

Journal of Applied Physiology (Bethesda, Md.: 1985) 75 (2): 712–19.

Green, H. J., B. D. Daub, D. C. Painter, and J. A. Thomson. 1978. “Glycogen Depletion Patterns during Ice Hockey Performance.”

Medicine and Science in Sports 10 (4): 289–93.

Linseman, Mark E., Matthew S. Palmer, Heather M. Sprenger, and Lawrence L. Spriet. 2014. “Maintaining Hydration with a

Carbohydrate–electrolyte Solution Improves Performance, Thermoregulation, and Fatigue during an Ice Hockey Scrimmage.” Applied Physiology, Nutrition, and Metabolism 39 (11): 1214–21. doi:10.1139/apnm-2014-0091.

Logan-Sprenger, Heather M., Matthew S. Palmer, and Lawrence L. Spriet. 2011. “Estimated Fluid and Sodium Balance and Drink

Preferences in Elite Male Junior Players during an Ice Hockey Game.” Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquée, Nutrition Et Métabolisme 36 (1): 145–52. doi:10.1139/H10-098.

Lovell, Geoff P., John K. Parker, and Gary J. Slater. 2013. “Influence of Female Sports Dietitians’ Physical Characteristics on Athlete

Perception of Effectiveness.” International Journal of Sport Nutrition and Exercise Metabolism 23 (3): 282–86.

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European Congress of Hockey Medicine, June 2-4 2016, Bratislava

Pearle Nerenberg, MSc, Registered Dietitian – www.PearleSportsNutrition.com – Science Backed Sports Nutrition

Scientific Article References (2)

Morton, Robert W., Chris McGlory, and Stuart M. Phillips. 2015. “Nutritional Interventions to Augment Resistance Training-Induced Skeletal Muscle

Hypertrophy.” Frontiers in Physiology 6 (September). doi:10.3389/fphys.2015.00245.

Palmer, Matthew S., Heather M. Logan, and Lawrence L. Spriet. 2010. “On-Ice Sweat Rate, Voluntary Fluid Intake, and Sodium Balance during Practice

in Male Junior Ice Hockey Players Drinking Water or a Carbohydrate–electrolyte Solution.” Applied Physiology, Nutrition, and Metabolism 35 (3): 328–

35. doi:10.1139/H10-027.
Palmer, Matthew S., and Lawrence L. Spriet. 2008. “Sweat Rate, Salt Loss, and Fluid Intake during an Intense on-Ice Practice in Elite Canadian Male

Junior Hockey Players.” Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquée, Nutrition Et Métabolisme 33 (2): 263–71. doi:10.1139/H08-011.

Phillips, Shaun M. 2012. “Carbohydrate Supplementation and Prolonged Intermittent High-Intensity Exercise in Adolescents: Research Findings, Ethical

Issues and Suggestions for the Future.” Sports Medicine (Auckland, N.Z.) 42 (10): 817–28. doi:10.2165/11633030-000000000-00000.

Reading, Karen J., Linda J. McCargar, and Barbara J. Marriage. 1999. “Adolescent and Young Adult Male Hockey Players: Nutrition Knowledge and

Education.” Canadian Journal of Dietetic Practice and Research: A Publication of Dietitians of Canada = Revue Canadienne De La Pratique Et De La Recherche En Dietetique: Une Publication Des Dietetistes Du Canada 60 (3): 166–69.

Simard, Clermont, Angelo Tremblay, and Michel Jobin. 1988. “Effects of Carbohydrate Intake before and during an Ice Hockey Game on Blood and

Muscle Energy Substrates.” Research Quarterly for Exercise and Sport 59 (2): 144–47. doi:10.1080/02701367.1988.10605492.

Stanula, Arkadiusz, and Robert Roczniok. 2014. “Game Intensity Analysis of Elite Adolescent Ice Hockey Players.” Journal of Human Kinetics 44

(December): 211–21. doi:10.2478/hukin-2014-0126.

Thomas, D. Travis, Kelly Anne Erdman, and Louise M. Burke. 2016. “Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the

American College of Sports Medicine: Nutrition and Athletic Performance.” Journal of the Academy of Nutrition and Dietetics 116 (3): 501–28. doi:10.1016/j.jand.2015.12.006.