Nutrition for Hockey Players (Part II)

Practice and Game Day Nutrition Guidelines: Breakfast

A balanced nutritional diet will keep your hockey player in top condition on the ice.

Breakfast Ideas:

Idea #1

1 whole-grain bagel

Peanut butter or natural cheese

1 banana

1-2 cups milk

Idea #2

1 cup oatmeal with brown sugar or honey

½ cup blueberries or strawberries

1-2 cups milk

Idea #3

2-egg omelet

2 slices of whole-wheat toast with margarine

Fresh orange or pear

1-2 cups milk

Practice and Game Day Nutrition Guidelines: Lunch

Lunch Ideas:

Idea #1

Turkey Sandwich

2 slices whole-grain bread

Lower-sodium turkey slices

Mustard, tomato, and lettuce

1 cup baby carrots and 2 Tbsp dressing to dip

1 orange

1 to 2 cups of milk

2 chocolate chip cookies

 

Lunch 2

Peanut Butter and Jelly Sandwich

2 slices whole-wheat bread

Peanut butter

Jelly or jam

Salad with dressing

1 banana

Yogurt

1-2 cups milk

Practice and Game Day Nutrition Guidelines:1 Hour Prior to Exercise

Light snack or fluids before competition such as:

½ cup yogurt

1 cup milk

2 crackers and peanut butter

2 cups of water

Practice and Game Day Nutrition Guidelines: Post-Exercise

Drink: chocolate milk, 100% fruit juice or diluted juice, smoothie, drinkable yogurt.

Don’t forget water! Sip down until no longer thirsty and then have a little more.

If your hockey player wants to eat, try:

Fruit with cottage cheese or yogurt

Cereal with milk

Cheese and crackers

Peanut butter or cheese sandwich

Trail mix

 

Practice and Game Day Nutrition Guidelines: Post-Game/Practice Dinner

Meat and Alternatives: Lean meats, fish or alternatives such as tofu, legumes, tempeh.

Grain Products: Whole grain rice, pasta, bread, cereals, quinoa, bulgur, barley, and couscous.

Vegetables and Fruits: To maximize nutrients from vegetables, try to have at least two different colors of vegetables at dinner. Have at least one serving of fruit. Change fruits throughout the week to get increased variety.

Nutrition for Hockey Players (Part I)

A solid game-day performance requires more than just practice. Your young hockey player will do well all day long with these crucial nutrition guidelines for hockey practices and games.

Everyday Training Guidelines

Maintaining a healthy diet while playing hockey will allow you to perform the best on the ice.

Focus on snacks and meals to give your hockey players the supreme shot at doing their best and meeting their development and growth needs.

Fuel up on carbs: Carbohydrate-rich foods offer the best fuel for growing, working, and active bodies.

What they are: fruits, vegetables, whole-grain bread, whole-grain foods (such as brown rice), milk and legumes (peas, beans, and lentils). In addition to being a slow-release carbohydrate, legumes are a great source of protein. Use them in stews, soups, tortillas, and other dishes.

Get the right amount of protein: Eating enough, but not huge amounts of, protein during the day helps kids do well academically and athletically. Also, protein helps build and repair tissues and sustain a strong immune system. Though, avoid the enticement of high-protein diets.

They won’t help athletic kids do better. In fact, these diets might cut energy tremendously. This is because carbohydrates are the body’s top source of fuel. Additionally, a high-protein diet could be dehydrating. Stick to protein sources like meats, fish, poultry, eggs, cheese, and tofu.

Some fat from healthy sources is needed to sustain good health. You can get healthy fats in canola oil, peanuts, and peanut butter, olive oil, walnuts, almonds, pecans, Brazil nuts, soy nuts, and fatty fish like salmon, sardines, herring, mackerel, char, and trout.

Don’t forget fluids. You need them to support all body functions.

Active children must meet their energy demands not to mention their growth and development needs. To do this, they must have three nutritionally balanced meals and three to four healthy snacks during the day.