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.