Sports Nutrition: Female Ice Hockey Player

US Olympic Athlete Profiles

Female Ice Hockey Player

Gender: Female

Competitive event: Strength and power

Game: 3 x 20 minute periods, 12 minute intermission between periods
Players: 3 forwards, 2 defensemen, and 1 goalie are on the ice at one time
Team: 3-4 lines (shifts) of forwards, 2-3 lines (shifts) of defensemen, 2 goalies
Time length of one shift: several seconds to more than two minutes

Age: 24 years

Height: 5'7"

Weight: 150lb (68 kg)

Body composition:

17% body fat
Method: 7-site skinfold

Muscle fiber type: Not available

VO2max: 55 mL/kg/min

Energy expenditure:

Resting energy expenditure: 1,500 kcal/day
Total daily energy expenditure for an exercise training day: 3,500 kcal/day

Exercise training (representative day):

Description: Short warm-up, repeat bouts of high-intensity skating, instruction, special plays and controlled scrimmages
Intensity: Variable; interval type training (repeat bouts of high-intensity skating)
Duration:1.5-2 hour/session, 2 sessions per day
Frequency: 5-6 days/week (nongame days)
Energy expenditure during exercise training: 300-500 kcal/hr

Sport nutrition guidance: (for a 150 lb (68 kg) male ice hockey player):

Energy expenditure (includes skills training on ice: two 1.5-2 hour sessions) = 3,500 kcal/day
Energy intake = 3,500 kcal/day
Calorie distribution: 60% Carbohydrate, 14% Protein, 26% Fat

Nutrient	g/kg BW	Grams	Calories	% of Total Calories

Carbohydrate	7.7	525	2,100	60
Protein	1.8	123	490	14
Fat	1.5	101	910	26

		Total	3,500	100

Sample menu:

Breakfast

1 bagel
1 oz Swiss cheese
1 cup 1% milk
1/2 cup orange juice

Morning Snack (during exercise practice)

2 cups sports drink (6% carbohydrate)

Lunch

1-1/2 cups lentil soup
4 saltine crackers
1 tuna salad sandwich
1/2 carrot
1 orange

Afternoon Snack (during exercise practice)

2 cups sports drink (6% carbohydrate)

Afternoon Snack (after exercise session)

1 cereal bar
1 cup low-fat fruit yogurt
1 chocolate bar

Dinner

Tossed salad
2 tbsp Ranch dressing
5 oz boiled chicken breast
1 large baked sweet potato
2 tsp margarine
1 cup broccoli
1 dinner roll
2 tsp margarine
12 oz cranberry juice
1 chocolate brownie with walnuts

Evening Snack

1-1/2 cup mixed grain cereal
1 cup 1% milk

Nutrition analysis: 3,530 calories

Nutrient	% of Total Calories

537g Carbohydrate	61%
144g Protein	16%
90g Fat	23%

Note: The menu meets this athlete’s needs for total energy, carbohydrate, protein, and fat and exceeds his Recommended Dietary Allowance (RDA) for vitamins and minerals.