Hockey tryouts can be a nerve-racking and stressful experience for some players regardless of whether you are trying out for Pee Wee, high school, juniors or a college team.
One way to minimize the stress is to prepare well in advance of that first day of tryouts. Unpack your bag and check your gear. Make sure your equipment is dry, your skates are sharpened and your stick is taped.
Next order of business: Fueling your performance.
Part of your preparation for tryouts should include planning and packing your nutrition for the day. Follow the tips below to put yourself in the best position to succeed:
1 Hydration. You are faster and stronger when you are fully hydrated. You also are less likely to tear, strain or pull a muscle, develop a cramp or feel any of the signs of dehydration when you have enough water on board. The best gauge of hydration is the color of your urine, which should be pale yellow lemonade or clear by the time tryouts begin. Be prepared with a water bottle and possibly some electrolytes for the time on ice and immediately following.
2 Breakfast. Start your day with a breakfast geared toward energizing your body and firing up your brain. This should include protein, carbohydrates and healthy fat. For example, try an omelet with veggies, fruit and avocado or a yogurt topped with berries, chopped nuts and a sprinkle of oats or a protein smoothie that includes protein powder or yogurt, fruit and either unsweetened coconut or nut butter. If nerves or an early morning have left you with little desire to eat, try to either eat a small amount, drink a smoothie (which can be easier than eating solid food for some) or take your breakfast to go and eat it a little later.
3 Pack properly. Before you leave for your day, think ahead and pack what you will need. Do you need snacks for mid-morning or mid-afternoon? Think fruit, nuts, real food bars, beef or turkey jerky and yogurt. Where will you have lunch: dining hall, cafeteria, takeout or at home? If lunch will be provided by your school, have you checked the menu in advance to ensure that you will like it and that healthy options will be available?
4 Time your meal. What time are tryouts? As a general rule, your last full meal should be about three hours prior to tryouts. Players may have a snack as tolerated closer to the time you will skate.
5 Recovery. Recovery today is preparation for tomorrow. Think ahead to your recovery nutrition. While you might be relieved that you’re finished on the ice, you still have work to do in order to take care of your body.
Consider a recovery shake or light meal (if tolerated) that contains protein and carbohydrates within 30 or so minutes followed by a larger meal about an hour later.
Being properly fueled and hydrated for tryouts not only improves your physical performance and your mental clarity but also gives you confidence to push yourself. You know that your body has what it needs.
