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How to maintain ideal performance during a hockey tournament.
Nutrition and fluids
Stay well hydrated at all times. This includes before, during, and after hockey games as well as throughout day to day activities. During hockey games and directly afterward, try to consume foods that are easily absorbed and digested. This can include sports and replacement drinks i.e. Gatorade. In addition, make sure that you eat soon after each hockey game – within the first 15 minutes if at all possible - to help replenish your depleted glycogen stored. Your post exercise snack should include a carbohydrate – protein combination i.e. granola bar or banana.
Exercise training
Given that high levels of lactate/hydrogen ions will be detrimental to performance, one of the key reasons for endurance training is to enable the body to perform at a greater pace with minimal amount of lactate. This can be done by long, steady runs, which will improve your aerobic capacity, which will make more oxygen available to the working muscles and should delay the onset of lactic acid at a given intensity. Training for this should usually start pre-season to prepare for your hockey year, but can be started at any time throughout the season as well. Pre-game warm ups should already be determined by the team prior to the first season game. The warm ups usually consist of a moderate jog, a few higher intensity type of exercises (i.e. sprints) and range of motion exercises and stretches.
Since hockey requires bursts of speed, your program should include some sort of interval training 2-3 days per week. An interval training session consists of HIGH intensity interspersed with moderate intensity periods. Your body will learn how to buffer the lactic acid that is created through the alternating high intensity workouts in interval training. This adaptation will allow you to continue at a higher intensity for a longer duration without feeling the burn. On the other days of the week you should perform longer, lower intensity training sessions. Again training for this should be done pre-season but can be started at any time.
After or in between games, even if you just want to crash, take a proper cool down. A proper cool down consists of a light jog or cycle for about 15 minutes and a good stretch, holding each one for 30-45 seconds. If you are still feeling stiff and sore, apply some ice or even have a cold shower. There are also some supplements in health food stores, such as L-Glutamine, which help in avoiding lactic acid build-up.