Fueling for Multiple Games Per Day: Post-Game Nutrition for the Youth Hockey Player
As parents of a dedicated hockey player, we're all too familiar with the physical demands a tournament can place on our young athletes. With multiple games in a single day, I’ve seen players hit the wall, in that second game. Between the games on the ice and the games of ministicks, keeping our players fueled and ready to hit the ice again can be top of mind.
So, how do we ensure that our kids are properly refueled and ready for the next face-off? Enter the concept of the "anabolic window." The anabolic window is a period of time after exercise where it is believed that muscles are most receptive to protein for muscle growth. For youth hockey, we’re not as concerned with muscle growth, but the anabolic window is still an important period of time. Often, the turn around between game 1 and game 2 in a tournament day is a few hours, so how we refuel our athletes is important.
According to Dr. Andy Galpin, a renowned exercise scientist featured on the Huberman Lab Podcast, the anabolic window is an important time to replenish our bodies' glycogen stores. Glycogen, stored in our muscles, is our primary source of fuel during intense exercise, such as a hockey. Consuming enough carbohydrates in this post-exercise window can significantly aid recovery and preparation for the next game.
But how does this translate into practical, real-life nutrition for our young hockey players?
In our family, we've found an ideal solution right after the first game ends: chocolate milk. Chocolate milk offers a balanced mix of carbohydrates, proteins, and fats, making it an excellent post-game recovery drink. “This is the optimal carb to protein mix for repairing muscle tissues, promoting muscle growth, and restoring energy reserves post workout.”
The carbohydrates in chocolate milk help replenish glycogen stores, providing energy for the next game. The protein supports muscle recovery and growth, while the fats aid in nutrient absorption.
But remember, every player is unique, and what works best for one might not suit another. Always consider your child's tastes, potential food allergies, and how their body responds to different foods. The key is to find a balanced, nutrient-dense snack or beverage that your player enjoys and can consume soon after their game.
No matter how you choose to fuel your player's recovery, the important thing is to leverage that anabolic window. By providing the right nutrients after a game, we can support our young athletes' performance, recovery, and growth, ensuring they're ready to give their best on the ice - game after game.
For more detailed information, check out the full episode with Dr. Andy Galpin on the Huberman Lab Podcast (https://hubermanlab.com/dr-andy-galpin-optimal-nutrition-and-supplementation-for-fitness/).
Here's to healthy, happy, and well-fueled hockey players!
Remember, consult with a healthcare professional or a registered dietitian if you have specific dietary concerns or questions about your young athlete's nutrition. This blog post should not replace professional medical advice.
