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Top 12 Nutrition Tips For Young Ice Hockey Players

By http://www.hockeynl.ca/wp-content/uploads/2012/10/Bryan-Harris-Off-ice-Presentation.pdf, 04/13/18, 10:15PM CDT

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Nutrition Tips for Young Hockey Players

1. Eat at home

2. Six small meals a day

3. Stop eating 2-3 hours before bed

4. Learn to read a food label

5. Avoid/minimize deep frying

6. Avoid/minimize processed food

7. Avoid/minimize fast food

8. Only 4 supplements: multi vitamin, green supplement, fish oil, protein powder

9. Carbohydrates: More greens than grains

10. Eat real protein

11. Drink 2.5 liters of water per day

12. Keep high salt foods to a minimum

 

Awesome Omelets

Add a tablespoon of olive oil to your pan and lightly fry up some red, green, yellow and orange peppers.  You could also add any veggie that you like (onions, mushrooms).  A little Black Forest Ham could also be added for taste.  When the veggies are done, pour in the eggs whites to cover the veggies. When cooked, flip and lightly sprinkle with real cheddar.  Cover and wait until the other side is cooked and the cheese is melted and you have a delicious breakfast option ready to serve.

Eat a piece the size of your hand, save some for tomorrow or freeze some for later in the week.  Your 10:30am snack includes a ½ cup of nuts or a piece of fruit and yogurt.

The key is to reduce/eliminate as much refined sugar and you start your day on the right path.  These breakfast ideas are high in protein and will help keep you feeling full throughout the day without the blood sugar spikes of regular toast.  The vegetables and the fruit also provide terrific antioxidants.

Protein Smoothies

Add 2 cups of 1% milk, 1 scoop whey powder, add ½ cup of frozen berries.  You can also add some Greek yogurt.   Blend for 1 minute.

Breakfast Cereals

Select a cereal with more grains than sugar; Kashi, Musliex, Fiber 1, Raisin Bran, Oatmeal, etc.

Fruit

All fruit is good especially bananas, apples, oranges, grapes, kiwis, and grapefruits.  The fruit list is long but variety is the key.  If you choose fruit salad, ensure it is in water not syrup.

Bread

There are so many options out there for bread:  Here is the list from worst #6 being the worst to number 1 being the best:

6. White Bread

5. 70% Whole Wheat

4. Whole Wheat

3. 7 Grain

2. 12 Grain

1. Sprouted Grain Ezekiel Bread found in organic section in freezer, keep it frozen. Cinnamon raisin has the best taste.  Ezekiel wraps also rock.

Meats

All meats should be lean cuts, the size of your hand.  Turkey, steak, pork, fish, chicken.  Limit processed meat, nuggets, salami, pepperoni, bologna, hot dogs etc

Vegetables

All vegetables rock and frozen or canned are fine.  However, if you have a salad, use a light dressing with little to no sugar added.  You will find fantastic salad dressings in the organic section.

Water

Drink 2.5 liters just to replenish what your body loses daily.  Look at the color of your urine.  If it’s clear you are well hydrated.  If your urine is dark or smelly, drink up because your kidneys are screaming at you.

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