Sports Nutrition

Hockey Tournaments

Hockey tournaments are the highlight of any young athlete. Not only is it about playing the game of hockey it is also about becoming a team, playing as a unit, not as an individual, as this seems to happen  when kids are spending time together off the ice playing mini-sticks, swimming or dining out at restaurants.
This time spent together is invaluable and most importantly fun!
Hockey tournaments can present a real challenge for many parents, " What do I feed my hockey player?"
It is important to know your schedule in advance and plan meals accordingly.
Kids cannot play well when they do not have the proper gas in the tank and the team is at the hockey tournament's to 'win hockey games.'
Young athletes energy requirements increase during the tournament as they play with more intensity, there is more pressure internally and externally and very little rest during the tournament.
To ensure your young athlete fuels up properly talk to them about the importance of good nutrition, have a coach or trainer speak to the team and set some guidelines for the weekend. Coaches are god in a young athletes mind can have a excellent influence on your athlete.

Recommendations for meals and snacks:


Early morning games- make smoothies with high quality whey or hemp protein and use a travel shaker so they can drink on the way to the game.
snack on a sliced apple sprinkled with cinnamon

Breakfast( post early game) - have water on hand, fruit ( apples, berries, sliced oranges, bananas, sliced pineapple).
An hour after the game the athlete requires a balanced meal, with 60% of the meal being a carbohydrate, 20% protein and 20% fat. Examples would be homemade pancakes, french toast made with sprouted grain bread, toasted whole wheat bagels with natural nut butter ( if no allergy), scrambled eggs and rye toast, natural full fat yogurt with granola.

 Snacks- have on hand more sliced fruit, handful of nuts, natural nut and seed bars, ( if no allergy)
sliced red pepper with hummus dip, lara-bars, liberte snack size yogurt

Lunchtime- diluted fruit juice, water, tea, with complete balanced meal. Examples-Tuna or Egg Salad sandwich, Chicken, Roast beef whole wheat wraps, Whole wheat or Spelt pasta dish, Soups & Sandwich combo, Chili, Toasted Ham and Swiss Sandwich.

Dinnertime- Homemade pizza ( try olive oil instead of tomato sauce) add vegetables, Baked Salmon served with long grain rice with steamed broccoli, Shepard's pie, Chicken breast dish with sweet potatoes or sweet potatoes fries, Beef Stew with crusty sourdough bread.

Ideas for away tournaments- I will agree it is very difficult to follow a meal plan when you are away. There is always a grocery store with ready to go meals nearby any hotel that costs much less than eating out. Many times the hotel offers complimentary breakfast- choose wisely, I do not recommend cereal and milk, and pick up a yogurt, apple, banana, and orange juice to take with your athlete to the arena.
When dining out with the team, educate your athlete about what he/she is able to eat, I do not recommend getting in a big discussion at the restaurant. Whatever you athlete does choose ensure you have healthy options for after. POP has no place in the athlete's diet, AT ALL!
When at a away tournament, your hotel room typically has a fridge, hit the grocery store and buy your meals along with fruit, water. You can use a kettle to boil water and make Nature Valley's ready to make oatmeal.
You can also buy 1 serving size protein/smoothie sachet and mix with diluted OJ and water in a shaker to make a quick simple ready to go smoothie.

Hope some of these ideas help. All in all, athletes to need to consume real food to get real results.

 Good Luck!

 Naomi McBride, Registered Holistic Nutritionist. " Coaching Families to Eat Better!"

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