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MA Hockey Girls 14 18 .pdf


Original filename: MA Hockey Girls 14-18.pdf
Title: MA Hockey Girls 14-18.docx
Author: Julie Nicoletti

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POWERED BY:

MA Hockey
Speed
Power
Strength
Stamina
Energy
Performance
Concentration
Attention
Span
Alertness
Mood
Decision
Making
Body
Composition

Girls 14 - 18 years old
1. Drink more water and less
of everything else. Avoid
soda, energy shots or drinks
and alcohol. Limit juice,
sugary drinks and slushes.

Illness
Injury
Risk of Disease
Cancer

 Hydration improves speed by 810% and muscle strength by 1012%.
 Dehydration may lead to muscle
cramping and premature fatigue
as well as headache, dizziness,
#GameChanger
blurred vision, stomach upset
and chills.
 Proper hydration decreases risk of injury, especially muscle pulls, tears or sprains.
 65g of sugar found in a soda or iced tea/lemonade=~23 sugar packets.

#LifeChanger

2. Eat real foods you can recognize as often as possible. If it swims, runs, flies,
grows from the ground or falls from a tree and you can still recognize it, it’s a
better choice than something packaged in a shiny wrapper or crinkly bag.





Eat breakfast every day. Include a source of protein like eggs or Greek yogurt.
Look in your refrigerator before your cabinets when you need a snack.
Add lots of colors to your plate (and ketchup doesn’t count).
Eat at least one fruit or vegetable at every meal and snack.

3. Play your best. Fuel your performance by eating a meal about 3 hours before
you play and a snack within an hour. During the high school season, that last meal
is lunch for most games. If you can’t get a healthy lunch from the school cafeteria
or dining hall, then please bring it into school. You may need to eat your snack
during last period or in the locker room for home games and on the bus for away
games.
Kinetic Fuel, LLC: kineticfuel.net | 617.921.4237
940 High Street Westwood, MA 02090

#FueltheChampionWithin






Drink water at every break in play.
Use electrolyte replenishment/sports drink after you’ve been sweating for 60 minutes
or more, in between games at a camp, clinic or tournament or in advance of a very hot
game or practice.
Plan ahead and pack a cooler for tournaments. Concession usually have plenty of food,
but lack the “fuel” needed to power your performance.

TAILORED BODY COMPOSITION GOALS:

LEANING OUT
Eat 4-5x/day

 NUTRITION: Protein at every meal. Decrease starch with dinner.
Eat only until satisfied.
 RECOVERY: 15g whey protein plus apple or berries.

IDEAL BODY
COMPOSITION
Eat 5-6x/day

 NUTRITION: Protein at every meal. Eat when hungry, eat until
satisfied.
 RECOVERY: 20-25g whey protein plus banana, grapes, raisins,
berries or apple.

GAIN MUSCLE
Eat 6-7x/day

 NUTRITION: Protein at every meal. Increase portion sizes (Eat
often. Eat more than usual.)
 RECOVERY: 30g whey protein plus banana and apple or grapes.

Kinetic Fuel, LLC: kineticfuel.net | 617.921.4237
940 High Street Westwood, MA 02090

#FueltheChampionWithin


MA Hockey Girls 14-18.pdf - page 1/2
MA Hockey Girls 14-18.pdf - page 2/2

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