Running from game to game, practice to practice with multiple skaters can be time consuming – meals get forgotten about and sometimes fast food is inserted for speed rather than Value - As parents, its very important to make sure your skater is eating healthy. Here are some ideas to help with the hectics of Hockey –
Skater should have a light meal or snack prior to arriving at games. In the morning, toast and fruit, such as a banana are excellent, as is a pure fruit juice. Eat items that are easily digestible, and try to eat shortly after waking. Avoid heavy or greasy foods like bacon, home fries, doughnuts, and cheese steaks. These take longer to digest and may have a negative effect on performance.
Before competition (at least 3 hours before a competition): Eat complex carbohydrates (starches). Starchy foods such as pasta, breads, cereals, potatoes, corn, peas and others provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins and minerals. Keep protein and fat intakes low since these slow digestion.
Eat slowly and chew well.
Fruit juice or water rather than soda, always! Drink water to be adequately hydrated. One suggestion is to drink 2 cups of cool water 1-2 hours before the event. Follow this by drinking additional fluid 15 minutes before the event.
Avoid drastic changes in your normal diet routine immediately prior to competition. Some athletes prefer to use favorite foods which may give them a psychological edge.
BIG YES -
Bagels
Pancakes / Waffles
Cereal
English Muffins
Fruit Yogurt
Eggs
Whole Grain Muffin
Pasta
Lean Meat Sandwich
Whole Grain Bread
Baked Potato
Soup (limit cream soups)
Pizza (choose thick crust with veggies)
Vegetables
Rice Lean Meat (Chicken, Fish)
Milk
Snacks During Competition
Bagels
Granola
Cereal
Yogurt
Energy Bar
Fruit
Vegetables
Beans
Whole Grain Muffins
Crunchy Breadsticks
Nuts
Natural Popcorn
Sports Drinks
Water
BIG NO
Chips
Candy Bars (including chocolate covered granola bars)
Fries
Donuts
Sodas
Butter-Coated Popcorn
Candy
Caffeine
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