Game Day Nutrition Guidelines
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.)
BREAKFAST
Pro Stock Hockey’s
Game Day Nutrition Guidelines
Purpose:
• Lunch should be your last big
meal before a game.
- Try to eat lunch at least
3 hours before a game.
• Eating a variety of food options provides your body with a good mix of carbohydrates, protein and some fat.
- These nutrients not only aid in the growth of young hockey players, but they can also help improve decision-making and overall
play on the ice!
• Staying hydrated becomes increasingly more important the closer it gets to game time!
Game Day Nutrition Guidelines
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!
LUNCH MEAL OPTIONS
Purpose:
• Take this time to properly fuel and hydrate your body prior to competition.
• Consume high-carb, low-fat foods that are easily digested to provide your body with the optimal amount of energy from carbs.
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 — 2 HOURS PRIOR TO GAME TIME
MEAL OPTIONS
Purpose:
• This is the last chance to hydrate and provide your body with the fuel needed to compete at its highest level.
• Avoiding simple carbs and fat-ty fried foods reduces the risk of your body crashing after an energy spike.
• Consuming easily digestible food at this time allows for more blood to be distributed to your muscles (less blood needs to be sent to the
digestive tract).
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!
SNACK — 1 HOUR PRIOR TO GAME TIME
MEAL OPTIONS
Purpose:
• The steps you take to recover immediately following a game will affect your performance in the next game.
• It’s extremely important to replenish the fluids lost while competing.
• Consuming carbs and protein
30 minutes after competition helps your body efficiently recover and repair muscles.
POSTGAME SNACK (< 30 MIN AFER)
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!
MEAL OPTIONS
Purpose:
• A well-balanced meal following competition will provide your body with the best opportunity to replenish the essential nutrients needed
for growth and development.
• Eating 30 minutes to 2 hours after competing is crucial!
- After 2 hours, your body won’t be able to completely restore all of the energy that was burned while competing!
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 postgame meal options:
Fish, lean meats, tofu, biscuits, pasta/noodles, quinoa, carrots, asparagus, blueberries, mandarin oranges and more!
(Thanks to prostockhockey.com for your website content)
