Hockey players can expend between 3,000 to 6,000 calories or more per day, and they burn through glycogen at a high rate, especially during an intense game. This can lead to muscle glycogen depletion and fatigue, and in turn, poor performance on the ice. Typical stores of muscle glycogen begin to run low after about 90 minutes of high-intensity endurance exercise. Depleted muscle glycogen can cause players to fade in the third period, when high energy is needed and quick decisions need to be made. Carbohydrate loading for 3 days prior to a game, along with tapered exercise, will help to prevent this depletion. Preloading your muscles with energy by consuming extra carbohydrates is especially beneficial for you in the days leading up to a big game or if your training sessions are long and grueling. You can finish stronger and maintain your game focus and intensity for longer periods of time when well-fueled. If you are low on subs and you have important games coming up, you may want to experiment with carbohydrate loading to see if it makes a difference for you. Check out this article for practical tips and guidelines on carb loading.
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