I don’t recommend that female hockey players make any big changes in their nutrition until they have taken care of these 4 simple changes first.

1. Eat Less Sugar

Not all sugars are created equal. You need carbohydrates in order for your brain and muscles to function optimally, and all carbohydrates are sugars. Some sugars are better than others though. Stay away from the processed and refined sugars (aka anything white) and eat carbohydrates with more fiber. Fiber helps to keep you full and are typically present in healthier foods with the complex carbohydrates you need for sustained energy.

Eating a lot of sugar before hitting the ice will take your energy levels through the roof for a short time, and will then send you crashing down faster than you went up on the sugar high. You’ll feel great for the 3 minute warm-up and your first few shifts, and then you’ll feel like the energy just got sucked right out of you.

2. Eat Less Salt

I recently read a research study showing that kids who eat more salt tend to eat more refined sugars (see why that’s bad in #1). Eating too much salt also has a tendency to make dehydrate the body, which decreases mental and physical performance (see tip #4 below). I was never a big fan of salt myself (I am much more of a chocoholic) but here are a few tips on how to reduce your salt intake. First, don’t add extra salt to your food. Second, try to avoid fast food. These restaurants use salt not only to flavor the food, but to help preserve it as well. The food may not taste overly salty, but trust me, it’s in there.

3. Eat More Fruits and Vegetables

Did you know you are supposed to eat between 7-13 servings of fruits and vegetables per day? Are you even close to that amount? I definitely didn’t eat enough fruits and vegetables as a young hockey player. I had the occassional apple and the odd salad here and there, but I was no where close to getting 7 servings, let alone 13! An easy way to start getting more fruits and vegetables into your diet is to eat a piece of fruit with every meal (maybe afterwards as a sweet treat) and to have a BIG salad loaded with a bunch of different vegetables. I won’t go into all the science of why you need to eat more fruits and veg, but trust me, you will feel better and play better if you do.

4. Drink More Water

This is my #1 nutrition tip for 2009. Most people are chronicially dehydrated and it has negative effects on all aspects of their lives. Water makes up about just over 60% of your body, 75% of your muscles and 80% of your brain. Poor hydration adversely affects both your physical and mental performance. Symptoms of mild dehydration may include fatigue, reduced alertness and an inability to concentrate. None of which you want when you want to perform your best on and off the ice. Carry a water bottle (with water in it) at all times and drink from it consistently throughout the day. Don’t wait until you are thirsty – by that point, you are already dehydrated. Being adequately hydrated is easiest way to increase your performance so drink up!

Start using these nutrition tips today and take your performance to a whole new level.

What changes can you make to your current nutrition plan to incorporate these tips?

For a step-by-step guide to help you take your nutrition to the next level, check out Game-Winning Nutrition by clicking here.

Work Hard. Dream BIG.

~ Coach Kim