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.
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
Opt for Fun Lunch Boxes
Lunch boxes like Yumbox (pictured here) are perfect, especially for little guys and girls. These would be best for ages K - 5 as far as portioning and the amount of food you can fit into the box.
One of the best parts of this design is there is just one easy to use flap that they need to open to get into their meal! And the Yumbox is truly is leak proof; we have been using this style lunch box for two years without any leaking issue.
Check out the Yumbox site for different styles, colors, and designs, visit: https://www.yumboxlunch.com/
Wrap it Up!
Wraps for lunch are a great way to use up leftovers and have a lot of variation in a lunch. For example, grill extra chicken the night before, then cube that up for lunch the next day.
Opt for whole grain wraps and also load the wrap up with plenty of veggies for filling!
To make lunch preparation easier in the morning, start the week with a container of chopped wrap fillings like cucumbers, carrots, peppers, onion, and spinach. This will help lunch come together quickly in the morning.
Pack a Parfait
A fruit and yogurt parfait can make a filling lunch or addition to a lunch! Fill reusable containers with layers of Greek or Icelandic yogurt (e.g. Chobani, Siggis), fruit, and granola (e.g. KIND Snacks Healthy Grain Clusters). Even consider a drizzle of Barlean's Omega Swirl Oil for a boost of healthy fats.
Try parfait combinations like:
Vanilla yogurt + blueberries + oats & honey granola
Vanilla yogurt + banana + peanut butter granola
Mango yogurt + diced mango + maple granola
Fueling the Athlete
Creating a winning combination for lunch to fill and fuel up an athlete can be a challenge! Check out the Fuel2Win for On the Go lunch ideas! Click here to download the handout.
Also check out delicious recipe ideas like PB Chip Energy Bites which could be a great addition to a lunch!
Molly Morgan has launched a new project, Fuel2Win. The idea for Fuel 2 Win has been evolving as Molly Morgan, has worked with hundreds of pro, elite, college, and youth athletes. She has found that athletes, parents, and coaches are in need of practical evidence-based sports nutrition resources to guide them on what to eat to maximize performance.
Checkout the Fuel2Win site for: downloadable handouts, tips, recipes, product suggestions, athlete interviews, answers to athletes questions, and more!
