Wednesday, October 9, 2013

Floorball Nutrition - what you need to know


This post is a guest post on the subject of high intense sport nutrition by ViSports.
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Athlete nutrition for endurance style sports can be tricky as the amount of energy which will be used can be considerable and can affect performance if not managed properly. Floorball is a sport that resembles ice hockey so is an intermittent sport with bursts of high intense activity with a break when substituted for the next line of players. What do these athletes really need in their diet and are supplements needed? We advocate a high-carbohydrate, moderate-protein, low-fat diet. The most important component of your diet needs to be carbohydrates to replenish energy stores in the form of glycogen and blood sugar. Sources of quality carbohydrates will range from fruits and vegetables to pasta made from whole grains. Processed grains like white flour and white rice have had some of the nutrients removed as a result of the processing so are not as good in your diet.

Carbohydrate loading is a common practice in athlete nutrition to increase energy stores in the days leading up to competition. The one catch is that it will only benefit those athletes who are in endurance sports and competing for a long period of time. Is floorball the right type of sport? If shifts are long enough and the breaks less frequent, carbohydrate loading could be a benefit.

Protein is important for rebuilding muscle fibers and comes in high-grade and low-grade sources. The better sources for athlete nutrition. Low-fat dairy products, fish, chicken, and lean red meat are ideal.
These sources will supply essential and non-essential amino acids as well as a multitude of vitamins and minerals.
Fat is a poor source of energy in athlete nutrition due to the amount of oxygen needed to metabolize it. Your performance will suffer if your body starts to use fat as a fuel source. Fat should only make up 20% of your total calorie intake per day. You do need some fats from vegetables like canola or olive oil when cooking or from fish and lean meats as a source of omega-3 fatty acids.

As far as supplements are concerned, I do not recommend them to be used to replace food. There are a number of compounds found in whole food that have not been identified by scientists yet and they do not know how the body uses them. The best thing to do is eat well to get all of the benefits you can from all of the foods in your diet. Athlete nutrition should never rely on supplements to satisfy your body

Staying hydrated is important to stay at peak performance levels. That means drinking water often during training and competition to avoid dehydration. Loss of water is the number one factor in loss of focus and performance. For longer competitions, drinking Gatorade or other sports drink will help replace blood sugar as they contain glucose. It can also be very effective when consumed immediately after a game or training session. The sooner you eat and drink something after exerting yourself, the better. Most trainers will tell you there is a 30-45 minute maximum and I tend to agree.

As part of your post workout nutrition, it is recommended that you eat 0.7-1.2 gram of carbohydrate and 0.25-0.35 gram of protein per kilogram of body weight immediately after exercise and then again 1-2 hours later. Protein is essential in post exercise foods as they provide amino acids that are used to rebuild damaged tissues.
The timing of protein intake can drastically affect the ability of your muscles to repair themselves and grow. A steady flow of amino acids in the muscle will optimize growth. Muscle protein synthetic rate (MPS) increases by up to 50% at about 4 hours following heavy training, by 109% at 24 hours and drops down to normal levels at about 36 hours following training. Eating snacks with good sources of protein every 2-3 hours for the first 24 hours can really help muscle growth.

Combining carbohydrates with protein within the 30 minute window after exercise nearly doubles the insulin response resulting in more glycogen being stored. The optimum ratio is 3:1 meaning 3 grams of carbohydrates for every 1 gram of protein.

For more details on pre and post athlete nutrition, join my newsletter for a free copy of my mini ebook at www.visportsnutrition.ca or at https://www.facebook.com/ViSports
Jacques Delorme has coached for more than 25 years at all age levels and is a certified coach in five sports with a strong background in nutrition including certification as a Youth Athlete Nutrition Specialist.
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Caution

Research suggest that eye-injuries are more common in Floorball as compared to Tennis, but less common as compared to Squash (similar to Racquetball).
To minimize this risk of injury Floorballcentral recommend: Use certified protective eye-wear (mandated in many European areas for the youth). Do not lay down on the court. Follow the rules strict on stick height.

Also if you get addicted to this sport - do not blame us!