{"id":9642,"date":"2020-09-27T06:10:30","date_gmt":"2020-09-27T10:10:30","guid":{"rendered":"https:\/\/femme.hockey\/?p=9642"},"modified":"2021-11-22T11:30:56","modified_gmt":"2021-11-22T16:30:56","slug":"children-and-nutrition-what-to-eat-before-a-game","status":"publish","type":"post","link":"https:\/\/femme.hockey\/en\/articles\/children-and-nutrition-what-to-eat-before-a-game\/","title":{"rendered":"Children and nutrition: What to eat before a game?"},"content":{"rendered":"

We’ve all exercised and at some point felt sick. Have your kids ever told you that their “legs are gone” after a hockey game? Why is that? Food and sport have to be on the same team to win the game. So what to eat?<\/p>\n

What you eat before exercise plays an important role in both energy and strength. This is why I talk to nutritionist St\u00e9phanie Morin. “Hockey Mom” and active woman, she tells us what to feed our children before a workout. What are the dietary distinctions 1h, 2h and 3h before a sustained exercise? What foods to avoid? Let’s talk about the “pregame meal”!<\/p>\n

\"hydratation<\/p>\n

Hydrate well before a game or a training session<\/h2>\n

Before even thinking about eating, St\u00e9phanie Morin reminds us of the importance of staying hydrated to have all the energy you need! Have your children drink at least 500 ml of water 2 to 3 hours before a game to prevent them from becoming dehydrated. Dehydration decreases the capacity to exert oneself. It can lead to premature fatigue and even impair performance.<\/p>\n

During training, never wait until you are thirsty to drink, as the sensation of thirst is triggered when the body is already dehydrated. Encourage your children to take frequent sips of water. Also, avoid very cold water. Temperate water is fine!<\/p>\n

Also, make sure they drink after training to aid recovery.<\/p>\n

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What to eat before a hockey game?<\/h2>\n

We don’t really get to choose our kids’ practice times. Especially in hockey! As a parent, we must learn to adapt to the schedule! There is really a distinction to be made in food choices depending on the time of the meal and the exercise. How do you find the balance between overeating and being hungry or lacking energy? Here are some food suggestions based on the time frame of your workout.<\/p>\n

More than 3 hours before exercise<\/h3>\n

If the time between the meal and the game is more than 3 hours, then eat a normal meal with good sources of carbohydrates, protein and vegetables.<\/p>\n