Get in the Car! Get your Bag and Stick! HURRY UP!
If you’re like me, these quick statements (often delivered loudly and in a panic) sound all too familiar.
I know we are all looking forward to the unending hustle of weeknight practices. NOT! Most of my friends arrive at the carpool lines as early as possible to pick up their hockey player and get them to the rink in time for practice. The struggle is real, and as much as we love our kids, it seems as though there’s never enough time to stay on top of everything.
Part of all this rushing around includes handling your growing athlete’s seemingly insatiable hunger. If you’re not prepared, you’ll find yourself spending far too much time in drive-thru lines.
Fast food isn’t doing athletes or anyone else any favors. Relying on greasy, unhealthy meals is not one of our goals as hockey moms. What a hockey player takes in makes a big difference in getting the most out of practices, and an unhealthy diet will show in the long run.
Now, I’m certainly not a dietician – I’m just a mom who has an athlete for a husband and two young, athletic sons that are constantly growing and always hungry. I’ve learned a lot about the benefits of healthy eating over the past few years.
Below each blog article on this site, you’ll notice that I have also listed the sources I have used for that particular article. These are websites or resources I’ve found particularly helpful for keeping protein-rich foods as a mainstay in family’s routine.
When it comes to pre-workout eating, I have been encouraged to center meals around the three basics:
Carbohydrates, protein, and healthy fats.
Practices are usually an hour long so carbohydrates should be eaten to sustain energy as well as deliver quick energy for those intense workouts. Complex carbs give you the sustained energy but can upset the stomach if eaten in abundance. If you notice that this happens to your kids, cut back on complex carbs and instead eat more simple carbs.
- Whole wheat or whole grain bread (Ezekiel and Sprouted Grains are best)
- Brown or wild rice,
- Whole wheat pasta (rice or quinoa pasta is better, or gluten free)
- Millet, quinoa and barley soups
- Fruits such as bananas, cherries, citrus fruits, blueberries, apples, peaches, pears, and melons.
- Vegetables – both raw or cooked. Carrots, broccoli, salad greens, corn, peas, and peppers
- Milk, yogurt, cheese and cream cheese are good dairy choices (grass-fed dairy products are best)
Ideal sources of simple carbohydrates include milk, fruit spread, honey, dark chocolate, yogurt, bread and fruit juice.
Hockey Players require muscle strength. Therefore, significant amounts of protein give them a boost to daily workouts. One to two servings is sufficient.
- Chicken breast
- Nuts, nut butter, legumes
- Milk, yogurt, ricotta cheese and cottage cheese
- Protein powder
Most healthy meals contain enough fats without you needing to add more. 1-2g is plenty, however, if you do feel you need to add more fat it is important that they are healthy fats.
- Olive oil
- Peanut butter and other nut butter
Snacks: Snack foods often deliver carbohydrates, but not necessarily the good kind. Some simple carbs such as refined white sugar, do not offer nutritional value and do not provide the body with long-term energy. Kids should not consume snacks and other foods with high sugar content.
It is best to limit their consumption of candy, cakes, cookies, and sodas.
Hydration: Kids are often dehydrated when they come out of school. Make sure they drink water on the way to the rink. To make this as easy as possible, I usually keep a case of water in the car for before and after practices, games, and road trips. That way, it’s easy and convenient.
Ideas for Pre-workout Meals
A meal combining carbs, protein, and fats is actually quite simple to design. Here’s a great example: milk, a hard-boiled egg and a side of bread topped with peanut butter provide your body with simple and complex carbs, protein and healthy fats.
A chicken sandwich with whole- grain bread and a piece of dark chocolate is a great option as well. Make a list of foods you enjoy from each category and use them to piece together balanced meals.
- Peanut butter and fruit spread jelly on whole grain or whole wheat with a side of carrots
- Healthy Fruit Smoothie (Recipe below)
- Celery with Almond Butter or Peanut butter
- Granola bars, high-carbohydrate energy bars and pretzels
Have a great weekend everyone!
Founder of The Hockey Mommy
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Note: All information on The Hockey Mommy is for educational purposes only. For specific medical advice, diagnosis, and treatment, please consult your doctor.
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