Hockey is a highly demanding collision sport that requires substantial strength, agility and speed. Female hockey players require a healthy, balanced diet to maintain strength and avoid injuries. Additionally, some vitamins and minerals are especially important for preventing both long- and short-term injuries. Crash dieting and sudden weight loss can interfere with your ability to play your sport well, and sudden changes in nutrition can alter your mood and athletic skill. Consult your doctor before changing your diet.
Basic Nutrition
Macronutrients are nutrients needed in large quantities, regardless of age or sex, according to the textbook "Biology: Life on Earth with Physiology." Macronutrients include carbohydrates, proteins and fats. Fruits and vegetables are healthy sources of carbohydrates and can provide an immediate source of energy for hockey players. Lean meats, soybeans and nuts provide both protein and fat. In addition to these dietary staples, drink six to eight glasses of water daily to remain hydrated and energetic during games and practice.
Vitamins and Minerals
Women are especially susceptible to weak bones, which can lead to the degenerative disorder osteoporosis. According to "Biology, Life on Earth with Physiology," women continue building bone density until age 25, so it is especially important for young women to get proper quantities of bone-protecting calcium. This decreases the likelihood of broken bones and other health problems as a result of collisions in hockey. Calcium can't be properly metabolized without Vitamin D, which is present in cereal, milk, fortified foods and natural sunlight. Vitamins A, B and C are also important for maintaining energy. Consult your doctor about the proper daily allowance of these vitamins for your age and health, and consider taking a multivitamin supplement.
Maintaining Weight
While women frequently face pressure to be thin, it's difficult to excel at hockey if you're underweight. Moreover, weight loss typically affects muscle tissue first, according to the "Mayo Clinic Family Health Book." If you have trouble maintaining a healthy weight, consider adding a high-protein, energy-boosting drink to your diet. Eliminate sugary snacks and soda, which can create an artificial feeling of fullness. These foods can also increase fat gain, reduce muscle mass and cause feelings of lethargy.
Snacks
Many hockey players spend several hours each day training, making portable and healthy snacks a necessity. Granola bars, trail mix and dried fruits and nuts make excellent snacks, according to the website Great Lakes Girls Hockey League.
References
- Mayo Clinic Family Health Book; Mayo Clinic
- Biology: Life on Earth with Physiology; Gerald Audesirk, et al.
- Great Lakes Girls Hockey League: Nutrition for Female Hockey Players
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