The most important aspect of a hockey player’s nutrition is that 2/3 of your diet must come from carbohydrates. Carbs are your number one source of energy; therefore if you do not fill your plate with enough carbs you will have No Energy.
The easiest way for a hockey player to guarantee himself/herself with enough energy either for a practice, game or workout is to simply fill your plate with 2/3 carbs and the other 1/3 with protein and fats.
Many hockey players do not know what foods bring the greatest sources of energy and as a result buy foods that have little to none nutritional value.
The following provides hockey players with a 6 day meal plan that contain between 1800 and 2100 calories per day. During a span of increased workload on your body (heavy workouts during the off-season), your body will need more energy, requiring as much as 2 or 3 times this suggested amount.
Never Skip A Meal, Especially Breakfast. This is extremely important for hockey players as it is crucial to eat a healthy breakfast every morning (during the season is even more critical). If you do not have enough time, Pack Your Breakfast To Go. Protein shakes, granola bars and yogurt are perfect to eat on the go. Hockey players’ bodies cannot afford to miss this meal as it is the first and most important meal of the day.
Snacking between meals is highly recommended over eating 3 large meals per day. In simple terms, snacking keeps your metabolism active and is overall healthier for your body.
Note: these daily meal plans are not meant just for game day/pre-game meals, they are healthy meal suggestions for hockey players on any day. Whey Protein shakes are not listed in the following meal plans but should be taken after an intense workout or practice to provide maximum muscle recovery.
Hockey Player Meal Plan
Breakfast: 3 strips of turkey bacon, 1 cup of bran flakes cereal with 1 cup of skim milk, 250 mL of grape fruit juice
Snack: 1/2 cup of unsalted almonds; 1 cup of raw carrots and celery sticks
Lunch: 1 cup of lentil soup, salad (1 cup of raw spinach with 1 cup of mushrooms and 1 tablespoon of low-fat salad dressing- *apple cider vinegar and canola oil is ideal), 2 whole wheat bread sticks, ½ cup of apple sauce (unsweetened)
Snack: 1 cup of fruit (grapes, strawberries, raspberries, etc.); 1 slice of reduced-fat cheese
Dinner: 1 cooked (BBQ, baked) salmon fillet with 1 teaspoon of extra virgin olive oil, 1 cup of steamed broccoli, a baked potato (no sour cream, low-fat yogurt with garlic is recommended if more flavour is desired), 1 cup of fruit salad
Bed Time Snack: Protein shake (casein protein with skim milk is preferred) OR one cup of low fat cottage cheese
Breakfast: 4 egg whites and 1 whole egg (cooked to your preference), 2 slices of whole wheat/multigrain bread with 1 teaspoon of reduced-sugar jam
Snack: 1 cup of sugar-free, fat-free yogurt
Lunch: Turkey wrap (3 slices of turkey breast, spinach leaves and chopped tomatoes on a whole wheat wrap), apple and banana slices with natural peanut butter
Snack: 1 can of tuna, 5 large multi-grain/non-salted crackers
Dinner: 1 large chicken breast (grilled, bbq, broiled or baked), 1 cup of cooked brown rice, 1 cup of steamed asparagus, 3 pineapple rings
Bed Time Snack: 1 cup of trailmix (mixed nuts-raisins, cashews, peanuts, almonds, etc)
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Look What NHL Draft Pick Said…
Hey Guys, I just wanted to thank you for sending me the comprehensive in-season nutrition program, as well as the many hockey specific exercises and tips you provided me with throughout the season. With your valuable help, I was able to finally maintain both my strength and body weight throughout the duration of the season. I especially found the resistance band exercise program to be very beneficial, giving me that extra edge I needed during our long playoff run to the 2011 NCAA Ice Hockey Frozen Four finals. Keep up the good work!
Forward- University of Michigan Wolverines (2007 Toronto Maple Leafs Draft Pick)
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