Nutrition Information

Both fluids and nutrients are important for muscle use and recovery. It will be very important to keep the players hydrated and fed well throughout the tournament. Even though the temperatures are not expected to be above 24*C that is still hot enough when the boys wear all that equipment. Also having 4 games in 4 days you must give your body the proper fuel each day to recovery for the next game.

We are proposing that immediately following each game the players get together to eat fresh fruit and granola bars and drink a Gatorade or water. This will give their bodies fuel to start the muscle recovery process.

Here are some quick tips to follow during the 4 days of games and the 2 days before:

• Eat high-energy foods (simple and complex carbohydrates). This includes fruits, vegetables, pasta and whole grains.
• Stay away from high fat foods (you know the drive thru fast food stuff)
• Large meals should be 2 to 3 hours before a game
• Smaller meals or snacks within 2 hours of game time

• Immediately following games eat fresh fruit and whole grain granola bars (this gives quick fuel to the body to recover from heat and exercise)
• Eat anything you like and as much as you like for meals after games

• DRINK the right fluids in large quantities. During times of high activities and heat you should be drinking 2 to 2.5 litres of fluid a day. Examples of the correct fluids are water, juice, sport drinks, milk and lemonade.
• Stay away from pop (any carbonated drinks), tea, coffee and alcohol. All of these drinks will de-hydrate your body. This is something you don’t want if you want to last well into the third period or even overtime if necessary.