Tips, information, and recipes from sports dietitian and author Molly Morgan.
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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.
Overnight oats are such a great option because you make them ahead of time and then let the oats sit overnight. You can then warm them up before you eat them or just enjoy them right out of the refrigerator. Oats deliver fiber and protein to help fill you up; one cup of oats has about 10 grams of protein. In comparison - one large egg has about 6 grams of protein.
The oats then serve as a perfect foundation for nutrient-rich toppings and additions like fruit, nuts, chia seeds, hemp seeds, and more! There are almost endless options for overnight oats so experiment and find the mixture that is best for you - even try savory options with toppings like avocado, egg, and chopped scallions. Below are three overnight oats recipes for you to try!
Serves 1
Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) almond milk
1 Tablespoon (15 mL) chia seeds
1/3 cup (80 mL) frozen blueberries
1/3 cup (80 mL) frozen strawberries
1/3 cup (80 mL) frozen raspberries
Directions:
1. Mix the oats, almond milk, and chia seeds together in a small mixing bowl.
2. In a pint-size jar, start with 1/3 of the oatmeal mixture. Then layer frozen raspberries. Top with 1/3 of the oatmeal mixture. Then layer with frozen blueberries. Top with 1/3 of the oatmeal mixture. Finish with a layer of frozen strawberries.
3. Cover and refrigerate overnight.
Optional: To serve finish with 1 - 2 teaspoons maple syrup or agave nectar.
Topping suggestion: Top with fresh bananas, fresh raspberries, and/or coconut chips.
Nutrition Facts (per serving): 400 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 80 milligrams sodium, 73 grams carbohydrates, 15 grams fiber, 13 grams sugar, 12 grams protein
Serves 1
Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) tumeric
1/4 teaspoon (1 mL) vanilla
2 teaspoons (10 mL) agave nectar
1/4 teaspoon (1 mL) cinnamon
1 cup (240 mL) old fashioned oats
Directions:
1. Combine the spices and agave nectar to the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight.
Serving suggestions: Top with raisins, sliced pear, coconut flakes, and/or hemp seeds.
Nutrition Facts (per serving): 470 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 80 grams carbohydrates, 10 grams fiber, 16 grams sugar, 15 grams protein
Serves 1
Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) cinnamon
2 teaspoons (10 mL) maple syrup
1 cup (240 mL) old fashioned oats
Directions:
1. Combine the cinnamon, maple syrup, and the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight.
Serving suggestions: Top with chopped apple slices, walnuts, chocolate chips, sliced banana, and/or pecans.
Nutrition Facts (per serving): 380 calories, 8 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 70 grams carbohydrates, 9 grams fiber, 15 grams sugar, 11 grams protein
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Herbal tea is naturally caffeine-free and full of flavor! There are so many delicious varities of herbal tea to try. Some of our favorites are from Tazo.
We especially love the refresh mint and the passion tea. This 5-pack sampler is available from Amazon.com and goes great paired with some honey! See our pick for honey below from Savannah Bee Co.
There is something that makes Tupelo honey so perfect! It is naturally sweet and has such a wonderful taste.
We especially love it in tea!
Tupelo honey is produced in the threatened Tupelo ecosystem of the Altamaha and Apalachicola River Basins of Georgia and Florida.
This sweet treat will be enjoyed for sure!
Rocket Fuel by Matthew Kadey
ROCKET FUEL BY MATTHEW KADEY
Rocket Fuel is a book packed with recipes that help you to stay energized during workouts and refeul after! This is written by Matthew Kadey, a registered dietitian and James Beard Award-winning food journalist.
One of our favorites are the Mango Lime Bars on page 109! Also grab his Chocolate Quinoa Energy Bite recipe from the Fuel2Win blog, click here.
URBAN ACCENTS VEGGIE ROASTER SPICE MIXES
These spice mixes are something that will be enjoyed them throughout the year!
The Veggie Roaster mixes included: Asian Curry & Honey, Parmesan Mediterranean, Manchego & Roasted Garlic, and Balsamic & Roasted Onion.
The mixes are so delicious and versatile - we especially loved the Parmesan Mediterranean mix… actually, we really loved them all!
For the athletes on your list, these honey stinger waffles will be perfect!
They are a great source of fuel to keep energy up pre-workout or even during long workouts or runs. Our favorite is the the classic, Honey!
There are lots of delicious flavors and a gluten-free version available too.
