Tips, information, and recipes from sports dietitian and author Molly Morgan.
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Do you have a nutrition question? Click here to ask nutrition expert, Molly Morgan… your question could be answered in an upcoming blog post.
Ice Hockey Rink (Image Source: iStock)
A: I spent 14 seasons working with the Ottawa Senators hockey organization and have worked with hundreds of pro hockey players. One of the key things I have found is that EVERYONE IS DIFFERENT and what works best for one player, won’t be the best for another. For example, there are players that find that rice gives their legs better energy compared to pasta and others that have had pasta every pre-game meal for as long as they can remember!
Here are some ideas to consider for planning your next pre-game meal:
WHAT TO EAT: There are so many factors that go into deciding what to eat before a game. FIRST and most important - what works well for YOU and ALWAYS a new pre-game meal idea on a practice day first to see how you feel.
Also consider, how many minutes do you anticipate playing, the more minutes you anticipate playing, the more important it is to focus on CARBS because carbs fuel high intensity activities - which of course, the sport of hockey demands.
Pregame Meal Ideas
So, let’s assume you are going to play high minutes, there is a combination of nutrients that I recommend and that is: focus on carbs, add protein, and some fat.
CARBS fuel high intensity aspects of the game, PROTEIN will help balance out blood sugar levels, and SOME FAT is a source longer lasting fuel.
Examples:
Pasta, Chicken, Sauce + Soup
Rice, Salmon (protein + fat), + Veggies
Potatoes, Chicken, and Veggies
Turkey Sub with Veggies, + Pretzels
PB + J Sandwich, + Smoothie (Fruit + Greek Yogurt)
Burrito with Grilled Chicken, Rice, and Veggies
Quick tips:
Drink water with your meal to help with your overall hydration level!
Soup is a GREAT addition to a pre-game meal because it tends to be salty, plus delivers liquids both which help with hydration levels. This is especially important for hockey players that tend to have a high sweat rate and play a lot of minutes.
Don’t overdo it on high fat foods like fried foods, these foods tend to “sit in your stomach” and won’t provide the quick energy needed to optimally fuel the sport of hockey.
WHEN TO EAT: Ideally your pre-game meal would be a couple of hours before your game, to allow ample time for foods to start to digest. And then about 45-minnutes pre-game, top off energy stores with a small carb-focused snack that is easy on your stomach like a banana, graham crackers, or pretzels and water (about 8 to 16 oz).
Get your sports nutrition questions answered! Click here to submit your question to sports dietitian or share your favorite pre-game meal with Molly Morgan!
Answer: No, I wouldn’t recommend it. In general, I recommend protein powder only when teens are older and even then, I always focus on food first and supplements second.
MOST children and teens (and adults too) meet their protein needs without taking protein supplements! The recommended protein intake for children 9 to 13 years old is 34 grams of protein per day. While active children do have slightly increased protein needs, one scoop of protein powder could have 20+ grams of protein or about 60% of their daily “need”.
Plus, many foods deliver protein and protein intake can add up quicker than you may think! Here is the approximate protein content of some foods:
4 ounces of meat, fish, or chicken - 28 grams protein
4 ounces of tofu - 18 g protein
1 cup of Greek yogurt - 16 grams protein
1 cup of black beans, kidney beans - 16 grams protein
2 tablespoons of peanut butter - 8 grams protein
1 cup of milk - 8 grams protein
1 cup of soy or pea protein milk - 8 grams protein
1 egg - 6 grams protein
1 ounce of cheese - 6 grams protein
1 packet of oatmeal - 4 grams protein
The winning “formula” to refuel after an intense workout is a combination of carbohydrates, fluids, and protein. This can be accomplished with a meal, a snack, a smoothie, or even chocolate milk!
Meal idea: Try a grain bowl with brown rice, grilled chicken, and veggies - paired with icy cold water! For more grain bowl ideas checkout Performance Bowls recipe collection.
Snack idea: Peanut butter + banana and icy cold coconut water!
Smoothie idea: Blend together 1 container (5.3 oz) of strawberry Greek yogurt, 1 cup frozen strawberries, and a 1/2 cup of milk or 100% orange juice. Blend until icy and smooth.
Chocolate milk: provides the perfect mix of fluids, carbohydrates, and protein. Another bonus of chocolate milk is that it is easy to bring with you or pick-up if you are traveling for sports. TIP: For an on-the-go chocolate milk solutions try Horizon Chocolate Milk boxes, a bonus is that they are shelf stable and do not need to be refrigerated.
If you are going to add a protein powder:
Choose a protein powder that is third party certified (e.g. NSF Certified for Sport®), this will help to ensure that the product has in it what the container says and that it is free of banned substances. Plus, steer clear of products that have added “gainer” or “metabolism boosters”, these ingredients often lack scientific evidence and research to back the claims and are likely not safe for children and teens.
Product Example: Vega Sport Protein Powder, Muscle Milk Pro Protein Powder, or Klean Athlete Recovery.
Consider how much is a serving, protein powders can have 20 to 50 grams of protein “per serving” and adjust how much protein powder you add to a shake or smoothie for your teen. For example, only add 1/4 of a “serving” to keep the protein content in check.
To get your nutrition questions answered, drop us your question and we could answer it in an upcoming post!
Note: The products referenced in this post are not an advertisement.
Kefir Smoothie - Drink Your Way to Gut Health
There are dairy-based and non-dairy versions of kefir. Dairy-based kefir as a drinkable and lightly bubbly yogurt, sometimes it is referred to as the champagne of dairy. And non-dairy kefir a lightly bubbly sparkling drink.
Kefir Cherry Smoothie Bowl (Image: iStock)
PROBIOTIC-RICH
Both the dairy and non-dairy versions of kefir are probiotic rich. For example, dairy-based kefir is a has 12+ types of probiotics.
Probiotics are important because they can positively impact the diversity of microbes in your gut, and diversity of your gut microbiome is linked to a wide variety of improvements in overall health from weight control to mental health. (Journal of Therapeutic Advances in Gastroenterology 2013)
IMPORTANT HEALTH BENEFITS
Research links kefir to many important health benefits including anti-microbial, anti-tumor, anti-carcinogenic, and anti-diabetic properties. (Journal of Food 2021)
ANTI-HYPERTENSIVE
In addition to the health benefits listed above, kefir has been linked to keeping blood pressure in check. Research has linked kefir to creating biologically active peptides, including ACE-inhibitory peptides, which ultimately can influence a decrease in blood pressure. Research continues to evaluate the potentially protective effects. (Journal of Functional Foods 2020)
Dairy Section of the Grocery Store (Image: iStock)
WHERE TO BUY KEFIR?
Look for dairy-based kefir in the dairy section of the grocery store and look for non-dairy kefir in the “health food” section of the grocery store.
Brand Examples:
Dairy-Based Kefir, Lifeway Kefir or Maple Hill Kefir
Non-Dairy Kefir, Kevita Probiotic Refresher
Or make your own kefir at home (recipes in my book Drink Your Way to Gut Health).
Wild Blueberry Probiotic Smoothie (Image: iStock)
QUICK TIPS TO ADD IN KEFIR
Add dairy-based kefir to smoothies and shakes. See the Blueberry smoothie recipe below or click here for Tart Cherry Kefir recipe.
Add plain kefir to cereal or oatmeal.
Make overnight oats with kefir as the liquid of choice, click here for 3 Overnight Oats recipes.
Add-in a glass of kefir at meals or snacks.
Have a glass of sparkling non-dairy kefir for a refreshing drink.
Make a smoothie bowl using kefir or a kefir-based smoothie as the base.
Serves 1
Ingredients:
1 cup frozen wild blueberries
1 cup blueberry kefir
Directions:
1. Combine the berries and blueberry kefir in a blender. Blend until icy and smooth. Serve.
Nutrition Facts (per smoothie): 220 calories, 3 grams fat, 2 grams saturated fat, 10 milligrams cholesterol, 125 milligrams sodium, 35 grams carbohydrates, 4 grams fiber, 31 grams sugar, 11 grams protein
When it comes to holiday entertaining, here are a few recipes that can truly add a touch of festive flair to your celebrations this season - Caprese Wreath Salad, No Bake Reese’s Bites, Pull Apart Snowflake Bread, and a Grapefruit Pomegranate Mocktail. So, as you prepare to host your loved ones this holiday season, I hope these delicious recipes make their way into your menu, creating lasting memories and a truly festive atmosphere.
Wishing you a wonderful holiday season! - Molly
Caprese Holiday Wreath (Image Source: Molly Morgan)
CAPRESE WREATH SALAD
This salad is perfect for the holiday season because it is SO simple to pull together and looks beautiful too.
Here’s a quick how-to: Layer the outer edge of a platter of choice with fresh baby spinach. Then arrange grape tomatoes and mini mozzarella balls around the top. Then just before serving, drizzle with balsamic glaze. If desired, serve with additional dressings of choice.
No Bake Reese’s Bites (Image Source: Molly Morgan)
NO BAKE REESE’S BITES
These no bake bites are oat-based, filled with crushed Reese’s, and they are quick easy to make! Click here to pick-up the recipe.
Snowflake Pull Apart Bread (Image Source: Molly Morgan)
SNOWFLAKE PULL APART BREAD
Indulge in the comforting embrace of winter with this exquisite creation, Pull Apart Snowflake Bread. It goes great with a cup of coffee in the morning or even can double as a dessert. Click here for the recipe from Half Baked Harvest.
Grapefruit Sparkling Pomegranate Mocktail (Image Source: iStock)
GRAPEFRUIT POMEGRANATE MOCKTAILS
Mocktails are a festive drink option for holiday parties!
How to: In a tall glass muddle a grapefruit slice, add ice, and fill the glass with grapefruit sparkling water (like LaCroix Pamplemousse - Grapefruit). The add a few pomegranate aerials to each glass and garnish with a grapefruit slice.
Aldi Product Picks (Image Source: iStock)
Disclosure: I earn a commission from Instacart from qualifying purchases.
Aldi Quiona & Brown Rice Packets
Quick cooking rice packets are such a great pantry staple, they are quick, easy, and delicious. My two favorites: Simply Nature 90 Second Quinoa & Brown Rice (pictured here) and Simply Nature Seven Grains.
Nutrition highlight: Both varieties are whole grain, which delivers fiber that helps to keep you full and provide longer lasting energy.
Aldi Extra Virgin Olive Oil
Aldi has great priced extra virgin olive oil! Per ounce it is only about $0.35, which is less per ounce than other comparable olive oils.
Extra virgin olive oil is a great staple to keep on hand for sautéing, roasting, and use in sauces and salad dressings.
Nutrition highlight: Extra virgin olive oil is made from the first press of the olives, making it the most nutrient-rich olive oil.
Stonemill Everything Bagel Seasoning
Everything bagel spice is a flavor-packed and has become a staple I love to use in recipes, like Everything Smashed Potatoes, and as a topper for avocado toast.
Also check out the new flavor varieties, including Jalapeno Everything Bagel Seasoning, which gives a mild spice kick!
Nutrition highlight: Only 5 calories per serving, it adds a flavor boost with minimal calories.
What is great about mini avocados is they are the perfect size to top slices of toast, add to tacos, or to whip up a small batch of guacamole.
Nutrition Highlight: Mini avocados have about half the calories of whole avocados with about 160 calories per mini avocado. Plus, avocados are packed with heart healthy fats, along with fiber!
Are energy drinks recommended for teens? (Image source: iStock)
A. No. Energy drinks are not recommended for teens or children. Energy drinks are those drinks that combine a caffeine plus a variety of vitamins, minerals, amino acids, and herbs (ginseng, guarana, etc.). The combination of the caffeine plus the additives, along with a potentially large volume of consumption is a recipe for disaster.
From a sports dietitian perspective, Molly Morgan, recommends all athletes, including teens, regardless of health and fitness level, should avoid energy drinks before, during, and after strenuous activities. There have been alleged deaths due to energy drink consumption when consumed before and/or during strenuous activity.
Caffeine is not recommended for children (under 12 years of age) and is recommended in amount less than what energy drinks have for teens. While caffeine a primary concern, it is also the additional added vitamins, minerals, amino acids, and herbs that have not been tested in combination for safety or for their safety in children and teens.
How much caffeine is safe? The American Academy of Pediatrics recommends children under 12 years of age should not consume caffeine and healthy teens (up to age 19) are recommended to limit caffeine intake to 100 mg per day or less.
As for healthy adults, the daily max is recommended to be 400 mg per day. Women who are pregnant or breastfeeding are recommended to limit caffeine to 200 mg per day or less.
For teens looking to boost energy for workouts, try these tips:
Arrive to games and practices hydrated
Have routine meals and snacks to provide a solid foundation of fuel that will provide the nutrients your body needs to perform at its peak,
Get adequate sleep each night
References:
Higgins, et al. Energy Drinks: A Contemporary Issues Paper. Current Sports Medicine Reports. February 2018.
American College of Sports Medicine, News Release, May 2018
https://www.newswise.com/articles/acsm-announces-new-recommendations-and-warnings-regarding-safety-of-energy-drinks
Holiday Preparation Burns Calories
Schedule time and sneak in time to stay active throughout the holidays! Although, also embrace the other ways that you will burn calories during the holiday season preparing for gatherings. For example, one hour of wrapping presents burns about 90 calories, one hour of cleaning burns about 150+ calories, one hour of cooking burns about 240 calories.
Calorie counts based on 150-pound person. Click here for a calorie calculator.
Stock up on healthier snacks!
Sure there will be extra snacks and treats around throughout the holidays. Also stock up on healthier staples like: almonds, pistachios, sunflower seeds, etc. They are perfect to put out at holiday gatherings or grab to take with you to keep your energy up while running errands.
Other quick and easy ideas to have on hand: clementines, bananas, fruit and nut bars (opt for lower sugar varieties), popcorn, whole grain fig bars
It’s all about balance!
Holiday celebrations often come along with drinks! Balance out alcohol by mixing in a glass of water or club soda between drinks. It will help to keep your overall intake in check, hydrate you, and leave you feeling better the next day.
Plus remember the calorie count that comes along with drinks to help balance out your intake! For example: long island iced tea (8 ounces) 780 calories, eggnog with rum (8 ounces) 370 calories, gin and tonic (7 ounces) 200 calories, light beer (12 ounces) 95 - 135 calories, red or white wine (5 ounces) 120 calories,
If you are throwing a party, serve up a fun non-alcohol “mocktail” like a Sparkling Holiday Mule! See the recipe below.
Sparkling Holiday Mule Mocktail
Ingredients:
Ice
Poland Springs Ginger Lime Mule Seltzer
Fresh Lime Slices
Whole Cranberries (for garnish)
Sprig of rosemary (for garnish)
Directions:
Muddle a lime slice in a copper mug (or other serving glass).
Add ice and fill with ginger lime mule seltzer.
Garnish with whole cranberries and a sprig of rosemary.
Cheers!
Spaghetti Squash (Image Source: iStock)
Its unique spaghetti-like texture and light taste profile it makes a delicious side dish or even can be transformed into main dish. Plus, its nutrition benefits including vitamin C, vitamin B6, beta-carotene, and fiber.
Here are some tips and tricks to getting started with spaghetti squash!
Getting started
Carefully cut the squash in half lengthwise. Then scoop out the seeds. Tip: use an ice cream scooper to remove the seeds, it works great!
Roasting
Rub olive oil on each half and place on a baking sheet. Roast at 350 degrees F for 30 to 45 minutes or until tender and lightly browned. Let the squash cool.
Shred it
Once cooled, using a fork, carefully shred the squash into spaghetti-like “noodles”. Top the noodles with your favorite sauce or use in a recipe!
A favorite way that I like to prepare roasted spaghetti squash is sautéed with garlic and topped with Parmesan cheese. It goes great as a side dish with many meals and reheats well also, click here for the recipe!
Or try an entree type spaghetti squash, like this Cajun Spaghetti Squash Bake.
Summer Peach Burrata Caprese
Slice a tomato and peach into thin slices and arrange on a platter around pieces of burrata cheese. Then add in fresh basil leaves and just before serving drizzle with balsamic glaze. See the picture above of this delicious and pretty dish.
Roasted Garlic Green Beans
Roasted Garlic Green Beans
How to: Preheat oven to 425 degrees F. Trim green beans. Place about 2 cups of beans on baking sheet and drizzle with 1 tablespoon of olive oil and sprinkle with 1 teaspoon garlic powder. Roast for 15 to 20 minutes until beans are tender and lightly browned. Serve.
Adjust quantities of olive oil and garlic powder based on the amount of green beans used.
Note: this would work well with wax beans too!
Sliced Veggie Tray
Wash and prepare garden-fresh veggies like sweet cherry tomatoes, cucumbers, and carrots. Slice the cucumbers and carrots into slices or sticks. Arrange all of the veggies on a tray, chill, and serve paired with your favorite vegetable dip.
Baked Zucchini Parm Fries
Prepare a batch of baked zucchini parm fries, click here for the recipe. These go great paired with your favorite grilled protein or can even be served as an appetizer!
Fresh Fruit Salad
Wash and prepare a variety of colorful fruit selections like blueberries, strawberries, peaches, watermelon, and cherries. Toss together in a serving bowl, chill, and serve.
Roasted Vegetable Pasta Salad
This twist on the traditional pasta salad is perfect for a simple summer side dish and can easily be made ahead! Click here for the recipe.
Bean and Veggie Dip
A delicious dip that goes well as a side dish at dinner or even an appetizer! Serve with whole grain tortilla chips or even use it as a topping for tacos. Click here for the recipe.
