Nutrition
The food you eat is critical for strengthening your body and to perform at an Elite level.
Nutrition is a key component of any athlete's training regimen and is especially important for hockey players. Hockey is a physically demanding sport that requires a lot of energy and endurance, and proper nutrition can help players perform at their best on the ice.
Hockey players need to consume enough calories to fuel their high-intensity workouts and games, as well as to support muscle growth and recovery. It's important for players to eat a balanced diet that includes a variety of whole foods, including lean protein, complex carbohydrates, and healthy fats.
Protein is essential for building and repairing muscles, so it's important for hockey players to consume enough of it. Good sources of protein include lean meats, fish, eggs, dairy, and plant-based options like beans and tofu.
Complex carbohydrates provide long-lasting energy for the body, making them an important part of a hockey player's diet. Good sources of carbohydrates include whole grains, fruits, vegetables, and legumes.
Healthy fats are also important for hockey players, as they provide energy and help support brain and heart health. Good sources of healthy fats include nuts, seeds, avocados, and fatty fish.
In addition to eating a balanced diet, hockey players should also make sure to stay hydrated. Drinking enough water is important for maintaining energy levels, regulating body temperature, and preventing dehydration.
It's also important for hockey players to pay attention to their timing of meals and snacks, as well as to consider any supplements that may be helpful for their performance. Consulting with a sports nutritionist can be helpful in creating a personalized nutrition plan that meets the specific needs of each player.
Sample diet for a day
Here is a sample diet for an elite hockey player:
Breakfast:
Oatmeal with almond milk, topped with berries, nuts, and seeds
2 hard boiled eggs
1 sliced banana
Water or unsweetened tea
Mid-morning snack:
Apple slices with almond butter
Water
Lunch:
Grilled chicken breast
Mixed green salad with avocado, tomatoes, and cucumbers, dressed with olive oil and vinegar
Quinoa or brown rice
Water or unsweetened tea
Afternoon snack:
Greek yogurt with mixed berries
Handful of almonds
Water
Dinner:
Grilled salmon
Steamed broccoli and carrots
Sweet potato
Water or unsweetened tea
Evening snack:
Protein shake made with almond milk, banana, and whey protein powder
2. Here's a sample diet for an elite hockey player who is a picky eater:
Breakfast:
Plain Greek yogurt with mixed berries and a drizzle of honey
Whole grain toast with peanut butter and sliced banana
Water or unsweetened tea
Mid-morning snack:
Baby carrots with hummus
Water
Lunch:
Grilled chicken or turkey burger with whole grain bun, lettuce, and tomato
Baked sweet potato fries
Water or unsweetened tea
Afternoon snack:
Chocolate milkshake made with almond milk, cocoa powder, and frozen banana
Handful of pretzels
Water
Dinner:
Grilled shrimp or salmon with garlic and lemon
Steamed broccoli and cauliflower
Quinoa or brown rice
Water or unsweetened tea
Evening snack:
Popcorn with a sprinkle of nutritional yeast
Water or herbal tea
3. Here's a sample diet for an elite hockey player that's made with simple, everyday foods:
Breakfast:
Scrambled eggs with whole grain toast
Sliced avocado
Fresh fruit
Water or unsweetened tea
Mid-morning snack:
Greek yogurt with honey and mixed berries
Handful of almonds
Water
Lunch:
Turkey or ham sandwich on whole grain bread with lettuce and tomato
Baby carrots and cherry tomatoes with hummus
Water or unsweetened tea
Afternoon snack:
Apple slices with peanut butter
Water
Dinner:
Grilled chicken breast
Roasted sweet potatoes and carrots
Green salad with olive oil and balsamic vinegar dressing
Water or unsweetened tea
Evening snack:
Low-fat cottage cheese with sliced fruit
Water or herbal tea
Again, it's important to note that this is just a sample diet and the specific needs of an individual player may vary based on their body composition, training schedule, and dietary restrictions. A registered dietitian can help create a personalized nutrition plan that works for the individual's preferences and needs.
Here are some great videos we've found for you.