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

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

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

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

5. Canadian Women’s National Hockey Team Pre-Game Meals

6. Before The Game 30-60 Minutes Prior to Exercise Goal: Maintain adequate blood glucose levels

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

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

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

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

11. Hydration Vs

12. 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