We don’t have to be elite sportspeople to eat like a pro’. We might not need the same calorie numbers or the same emphasis on carbs or protein, but we can take elements of top flight fueling!

They are superb athletes so, thanks to prostockhockey.com, let’s take a look at the hockey diet and see what top hockey players do to fuel themselves for optimum performance.

BREAKFAST

Option 1:

• 1 whole grain bagel

• 1⁄2 cup strawberries

• 1-2 cups of milk*

OR

Option 2:

• 2 egg omelet w/2 slices of toast

• 1 banana

• 1-2 cups of milk

Other acceptable breakfast options:

Oatmeal, whole grain cereals, blueberry muffins, fresh fruit and more!

*Don’t like drinking milk with breakfast? Substitute with 1-2 cups of fresh fruit juice or water, but make sure to get some protein from another source!

(Eggs, cheese, yogurt, etc.)

LUNCH

Option 1:

• Sandwich

– 2 slices of whole wheat bread

– 60g of low-sodium lunch or peanut butter and jelly

– Add lettuce, tomato, mustard and/or mayonnaise (easy on the mayo!)

– Tossed vegetable salad — no dressing

– 1 apple

– 1-2 cups of milk

– 2 cookies

Option 2:

• Tacos

– Whole grain tortilla

– Ground meat (lean)

Lettuce, tomatoes, cheese

– 1⁄2 cup rice

– 1 cup of carrots, broccoli or green beans

– 1 orange

– 1-2 cups milk

Other acceptable lunch options:

Grilled chicken breast, spaghetti w/tomato sauce, smoked salmon and more!

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SNACK — 2 HOURS PRIOR TO GAME TIME

Pick one or two of the following options:

• Crackers w/peanut butter or cheese

• Granola/cereal bar

• Pasta

• Rice

• Bagel

• Fresh fruit

• Fresh fruit juice

Make sure to keep hydrated! Drink 2 cups of water with this snack!

Avoid:

• Foods high in fat, protein and fiber

• These foods take longer for the body to digest and may cause gastrointestinal distress during competition that could negatively affect performance.

Other acceptable snacks options:

Trail mix, plain biscuits, raisins, baked potato, yogurt and more!

SNACK — 1 HOUR PRIOR TO GAME TIME

Pick one of the following options:

• 1⁄2 cup fresh fruit

• 1⁄2 cup yogurt

• 1 cup milk

• 1⁄2 bottle of sports drink

Avoid:

• Simple carbs and fatty fried foods

(chocolate, sugar, French fries, etc.)

• Carbonated and/or caffeinated beverage

Other acceptable snack options:

Water/sports drink mix, crackers, sports bar and more!

 

POSTGAME SNACK (< 30 MIN AFTER)

Pick one of the following drink options:*

• Sports drink

• Sports drink/water mix

• Water

• Chocolate milk

• Fruit juice

Pick one of the following food options:

• Fresh fruit

• Oatmeal

• Crackers w/peanut butter or cheese

Peanut butter and jelly sandwich

• Peanuts

Other acceptable snack options (drink and food):

Fruit smoothie, drinkable yogurt, cereal w/milk (whole grain options), almonds/mixed nuts and more!

*It is extremely important to fully rehydrate after a game. Drink water until you no longer feel thirsty… then drink a little more!

POSTGAME MEAL

Option 1:

• Grilled chicken

• Bread roll(s)

• Steamed vegetables

• Rice

• Fresh fruit salad

• 1-2 cups of milk

OR

Option 2:

• Steak

• Baked potato

• Tossed vegetable salad — no dressing

• Fresh fruit

• 1-2 cups of milk

Other acceptable post-game meal options:

Fish, lean meats, tofu, biscuits, pasta/noodles, quinoa, carrots, asparagus, blueberries, mandarin oranges and more!

Conclusion

There should be plenty within this hockey diet that you can enjoy and build into your own eating plans. Not only that, but it tastes great too!

Article supplied by www.prostockhockey.com

 

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