Page 15 - The Hockey Academy News November 2017

last big meal before a game. Try to eat lunch 3 hours before a game. Eating a variety of food provides your body with a good mix of carbohydrates, protein, and fat. These nutrients aid in the growth
of young hockey players and help improve on-ice performance. Make sure to drink 10-16 ounces of water with this meal to help keep you hydrated for practice or game time.
Option 1:
1. Sandwich with 2 slices of
whole wheat break
2. Lunch meat or peanut
butter and jelly
3. Add on: lettuce, tomato,
mustard, lite mayo
4. 1 Apple, Orange, Banana 5. 1 Cup of Milk, Juice, or
Water
6. Granola Bar or Yogurt
Option 2:
1. Tacos with whole grain
tortilla
2. Ground lean meat
3. Lettuce, tomatoes, cheese 4. 2 cup of rice
5. Carrots, broccoli, green
beans
6. 1 Cup of Milk, Juice, or
Water
*Other Options: grilled chicken breast, spaghetti w/ tomato sauce.
Snack: (1-2 hours prior to
game/practice)
Purpose: this is the last chance
to fuel and hydrate your body to compete at its highest level. Avoid simple carbs, fatty fried foods to avoid cramping and having your body crash after an energy spike. Consuming easily digestible foods will allow for more blood to be distributed to your muscles and less blood to the digestive tract.
1. 2 - 1 cup of fresh fruit 2. 2 -1 cup of yogurt
Water is absolutely essential to keep your body functioning properly. In fact, it’s been found that you can survive for about three weeks without food, but only three to four days without water. In order for your body to perform at its best, it’s important to stay hydrated. Don’t wait until you “feel thirsty” to start drinking water — that usually means you’re already dehydrated! Try to consume two liters (roughly four bottles) of water each day.
In order to meet the energy demands of a hockey player’s active lifestyle, as well as to meet growth and development needs, we recommend that players eat three nutritionally balanced meals, have three to four healthy snacks, and drink plenty of uids EVERY day.
Game Day
Showing up on game day without properly fueling on the right foods is like showing up to take a test you didn’t study for — it’s great that you’re there, but you likely aren’t going to do very well.
Breakfast
Purpose: Breakfast is the most important meal of the day. A balanced breakfast helps jump- start your brain, replenishes your bodies fuel tank after a nights sleep and is the most important meal of the day.
Use this meal to hydrate your body which will allow your body to properly function throughout the day.
Option 1:
1. 1 whole grain bagel
2. 2 cup of strawberries 3. 1 cup of milk or Juice
Option 2:
1. 2 egg omelet w/ 1-2 slices
of toast
2. 1 banana
3. 1 cup of milk or juice
*Oatmeal, whole grain cereals, and fresh fruit are all good options as well
Lunch
Purpose: Lunch should be your
NOVEMBER 2017 | THEHOCKEYACADEMY.COM 15