“ Good nutrition accounts for 50% of performance, with 40% being mental and 10%being physical” – Five-time Olympian Hayley Wickenheiser

Carbohydrates are the body’s main source of fuel during exercise

Why Carbohydrates? High blood glucose levels prevent nutrition- related fatigue

Before The Game 3 -5 Hours Carbohydrate Protein Fibre Fat Goal: Ensure adequate liver glycogen and blood glucose levels

Canadian Women’s National Hockey Team Pre-Game Meals

Before The Game Minutes Prior to Exercise Goal: Maintain adequate blood glucose levels

Between Periods/During Exercise Goal is to maintain energy, hydrate, and restore electrolytes from sweat

After The Game Immediately After Within 30 minutes Soon After Carbohydrate Protein Goal: Restore and replenish muscle and liver glycogen stores

High GI CHO are most effective at restoring muscle glycogen High GI CarbohydratesLow GI Carbohydrates

Canadian Women’s National Hockey Team Post-Game Meals Meal 1Meal 2

Hydration Vs

Take Home Messages Carbohydrate can produce energy at a faster rate than fat and protein and for this reason… The muscle cell’s preferred energy source is carbohydrate in the form of glycogen When glycogen stores are low, fatigue occurs