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post game meals for hockey players

Post-Game Nutrition: What to Eat After You Play, What to Eat (Or Not Eat) Before a Hockey Game, The 8 Most Common Hockey Injuries and How to Prevent Them, Losing the Hockey Game: Dealing With a Loss, Old Men’s Hockey: What it Teaches Young Players, The Penalty Box: Staying Out of the Sin Bin. You’re not exactly playing in the NHL, but the pounding and stress of a hockey game puts a tremendous strain on your body. This may seem like a simple enough task, but there are actually several factors to consider before you plan the game-day menu. Pass the Puck. Before a tough workout, a hockey player should eat a meal rich in complex carbohydrates to make sure he has the glycogen stores to get through his workout. To paraphrase, he wanted to know what the ideal pre- and post-game meals or supplements were to help prepare for and recovery from optimal performance. Good nutrition and a proper diet are essential for any sport, and even more so in hockey. I’ve been a big supplement guy in the past, and I’m not opposed to them now, but giving a 14 year old that eats garbage all day a Muscle Milk after their workout sends the wrong message. Game Day Nutrition Timetable for Hockey Players. Kevin Neeld, Website by Some players may then go and eat at restaurants or at home with families. On the Road: Football teams usually spend between 24-36 h on the road per week. Copter Labs. tweet. It’s no secret that hockey can be a stinky sport. The key is moderation. Athletes need to eat a lot of fruit. Hockey is a beautiful sport that requires the ultimate combination of strength, speed, skill, awareness, and, most importantly, stamina to make it through each and every game. Post-game Meals: Eating Your Way To Recovery. There are tons of applications of this concept, but relevant to this coach’s question, the best thing a hockey player could do to improve their performance (and overall health, durability, immune system resiliency, etc.) Coconut water. © 2020 Digital Media Publications, Inc. All Rights Reserved. If you’re looking for other great food choices, check out this “high performance” grocery list. But is that best for you? That said, in every performance category it’s important to understand the perspective of where the player is starting. 150 lb x 0.9 g/lb BW = 135 grams protein per day ÷ 5 meals = 27 grams protein per meal Skills Accelerator (VIP) In-Season Program; ... of carbohydrates, protein, and electrolytes. The bottom line: You’ve got a one-hour window in which to enjoy yourself. If you are on the run, you could always make it the night before. At tournaments, you might have a one-game break or several hours before the next game. NOTE: Female hockey players should cut all of the above serving sizes in half. He can be reached at [email protected]. Hockey is a demanding sport that requires both speed and endurance, so nutrition for hockey players should be focused on providing the right fuel to ensure there's enough energy to get through three periods. The key to pre-game meals is not the meal itself; it’s how you eat throughout the course of the whole day. It was written as a companion resource to my book Ultimate Hockey Training, but if you want to dive into the nutrition stuff first, you can pick up a copy of UHN by clicking the link below. Protein in post-workout meals aids with muscle recovery and also promotes new muscle growth. Dan covers the best post-game hockey meals, with 6 full examples of meals you can make and eat after a hockey game. Ensure maximum hydration. 1. The darker the beer, the better. Pizza, burgers. Steak, Rice, and Vegetables. *. Truth is, a nice big bowl of pasta as your post-game nutrition will boost those glycogen levels too. Late-night practice/game. Drink 8-16 ounces of a sports drink without caffeine to help replace fluids, carbohydrates and electrolytes burnt in … Healthy Pre-Game Meals for Hockey Players 0 Shares Share on Facebook Share on Twitter As a hockey player, you take the time to suit up, warm up and mentally prepare come game time. Here are some tried and true recipes from Hockey Moms in Canada. After the talk, I got a great question from one of the coaches in attendance. One key issue that you did not ask about is post game meals/drinks. Practices multiple times a week, games every weekend and daily workouts make showering an all-too-common occurrence. Hey all, my 9 year-old daughter is in her third season of rec hockey. I love this question. This will involve preparing and cooking! Sample Menus — Post-game Meals: Fruit such as bananas, oranges, apples, kiwi, individual servings of canned fruit, dried fruit and fruit juice Protein foods such as peanuts, sunflower seeds, peanut butter sandwich or lean meat sandwich on whole-wheat bread with lettuce and tomato Post-game Meals: Eating Your Way To Recovery. See our Privacy Policy (link below). Most players have the day before a game to have a light training, go over tactics and continue muscle recovery from the tough practices preparing for the upcoming game. 3–4 Hours After the Game and Meals Later On “Eating every 3-4 hours is a good practice for anyone to optimize metabolism, maintain energy, and control food cravings,” Turner says. Choose high carbohydrate, easy-to-digest foods or fluids right after your game or intense practice. Like CrossIceHockey.com? Food is incredibly powerful, much more so than people recognize. 6:00 am: Hydrate (carbohydrate + … So go ahead, have a little fun! Plan ahead by a day or 2 so quality food is always available. Choose a high carbohydrate, easy-to-digest food or fluid right after your game or intense practice. As a general rule for the pre-game meal, approximatley 2/3 of the plate should consist of carbohydrates, and 1/3 lean protein. The most important thing in sustaining energy is balanced nutrition and maintaining blood-glucose levels during the course of the day. If you don’t have all the time to eat properly, supplements are your best friend. Multigrain breads, vegetables, beans and rice all work well. Pre-Game Meal - 2 Hours Before Game/Practice Goal: The first goal of the pre-game meal is to build up energy stores with complex carbs. Whether you’re a goalie or a skater (or the parent of one), CrossIceHockey.com provides a wealth of useful information for hockey players of all ages. After the talk, I got a great question from one of the coaches in attendance. 6oz of lean red meat; 1 cup of rice; 1 cup of blueberries* ½ – 1 cup of green vegetables *Eliminate the blueberries if it is a 1-hour game. By using this form you agree with the storage & handling of your data by this website. If you want to be an elite player you must eat elite. If you missed it, check it out here: USA Hockey Level 4 Presentation. You’ve been taught for years that athletes should load up on carbohydrates such as pasta before an event. (See Between Period Nutrition ideas.) [The information contained in this article is not meant to replace the advice of a physician. Athletes of course also need to be sure to hydrate after a workout or game (in addition to also drinking fluids before and during). Sponsors. We’re talking about a population that eats almost entirely processed foods, largely grain- or high fructose corn syrup based. 3 Pre-Game Meals For Hockey: There are loads of options but h ere are just a few ideas and suggestions for pre-game meals. To paraphrase, he wanted to know what the ideal pre- and post-game meals or supplements were to help prepare for and recovery from optimal performance. The jury is out on whether it’s best to consume a sports drink or water during a hockey game. Save my name, email, and website in this browser for the next time I comment. This brings blood sugar back to normal levels and provides sugar for conversion to muscle glycogen. 4:00 p.m. Game. Afternoon workout. Her male cousin is on a bantam travel team … Foods to Eat Between Hockey Games. The post-game meals are now planned by the team RD with a focus on healthy foods and fluids for hydration. Avoid quick fixes like snack foods and fast food. To provide some applicability to this post, I generally recommend players eat a meal pre- and post-game that consists of a plate divided up into thirds with a lean meat (e.g. During the season, hockey players constantly need to shower multiple times a day, every day.Wake up. As a player, though, your experience and recollection tend to be more isolated and sporadic. It’s usually fettuccine alfredo. There are alternatives! Beer. Breakfast of Champions A couple days ago I posted the presentation (with the videos) I gave at the USA Hockey Level 4 Coaching Clinic in NJ. For meal ideas see: Pre-Game Meal Recommendations. Check with your doctor if you have any dietary restrictions. But one word of advice before you go: to the bane of pickup hockey players everywhere, alcohol after ice time is NOT a good idea. When you watch a game and then rewind it, your memory tends to be panoramic and full. CrossIceHockey.com is reader supported. Learn more. I still don’t think kids should drink Gatorade; if there is a push for a sports drink then they’d be better off with Generation UCAN. It’s great for replenishing the glycogen levels in your blood, which helps to restore your energy. G24 has a great app and web platform that allows you to get detailed access to Pro hockey players pre-game routines, meals, warm-ups, mental prep and more. Learn how your comment data is processed. Typical guidelines to power-fuel your body BEFORE hockey practices or games: Larger meals should be consumed 3-4 hours before hockey practices or games to ensure that the food that you eat is digested and you are ready to perform. With pizza, the gluten from the dough, along with the lycopene (an antioxidant) from the tomato sauce, can be a delicious way to replenish; add mushrooms for a great source of fiber. Please enter your first name and email below to sign up for my FREE Athletic Development and Hockey Training Newsletter! However, this muscle growth can be improved further…. We will be happy to see your thoughts. By Coach Jeremy on December 25, 2013. You’re not exactly playing in the NHL, but the pounding and stress of a hockey game puts a tremendous strain on your body. You have entered an incorrect email address! Having the energy to play quality shifts late in the third period is one of the biggest features that separates the highly-skilled players and t He also spent 5 years as a Strength and Conditioning Coach with USA Hockey’s Women’s Olympic Hockey Team, and has been an invited speaker at conferences hosted by the NHL, NSCA, and USA Hockey. Author Bio. It is very common for folks to be attracted to the strategies used by the elite, but when a player has a large adaptation window (or huge room for improvement) then the strategies they use should be simple. But the sugars, salts and electrolytes might be just what you need after you play. Plus, the protein is great for rebuilding muscle that was taxed during your game. There’s the big pre-game meal at lunchtime. Hockey 'What are the best post-game foods and drinks?' Pasta. We are going to be eating a high carb, low fat meal, two hours before game/practice. Check out our G24 review on Youtube and our full review of the G24 system.. If you’re like most rec hockey players, your idea of post-game nutrition is an ice-cold beer. 3) Rest after meals when possible. If you have a recipe that you think other Hockey Moms in Canada would appreciate, please send it to contactus@hockeymomincanada.net. Shower. Sports drinks. *1 cup if the game is less than an hour, 2 cups if it is 90-120 minutes or more. Oct 1, 2012 - Explore Megan Marshall's board "Hockey game snacks", followed by 224 people on Pinterest. chicken, turkey, ham, and eggs), vegetable (e.g. Throw out the snacks and start eating actual food, not food products. Hockey players are creatures of habit. If you haven’t yet tried a glass of coconut water, you’re missing out on what may be the most refreshing drink on the planet. Prior to Boston, Kevin spent 2 years as an Assistant Strength and Conditioning Coach for the San Jose Sharks after serving as the Director of Performance at Endeavor Sports Performance in Pitman, NJ. Eat for your goals and lifestyle. I love this question. Drink 8-16 ounces of a sports drink without caffeine to help replace fluids, carbohydrates and electrolytes burned in … Hockey is a fast-paced, high-energy sport that occasionally requires you to play multiple games in one day. We spend a lot of […] Kevin has rapidly established himself as a leader in the field of physical preparation and sports science for ice hockey. 0. post-game-meal. Our goal is to provide both adult hockey players and youth hockey players—including coaches and refs—with helpful tips and information on everything from fitness and nutrition, to pre-game, in-game, and post-game strategies. Recipes for Hockey Moms. Don’t worry, we’ve provided some of our favorites below. See more ideas about yummy food, snacks, recipes. Naturally, as the players achieve higher and higher levels of performance, their approach to training, nutrition, and recovery will need to be tweaked to squeak out as much potential as possible. Hockey … Training Programs. Demers also tries to make the players aware that carbohydrates should be the main focus of their meals, with proteins and fats assuming a lesser role. If a meal can’t be consumed within an hour or so following getting off the ice, players would do well to grab a chocolate milk ASAP after getting off the ice. Home » Hockey tips » Pre-Game Preparation for Hockey Players » post-game-meal. If you missed it, check it out here: USA Hockey Level 4 Presentation. It demonstrates an understanding of the impact that food/fuel can have on an athlete’s performance/recovery. When you buy via the links on our site, we may earn an affiliate commission at no extra cost to you. Notify me of new posts by email. Now that the game is over, kick back with a burger or a slice or two of pizza. broccoli, spinach, peppers, asparagus, and carrots), and quality grain source (e.g. They also allow you to customize your own pre-game routine based on the pro’s advice. Geoff Winchester, MA (Performance Psychology), BSc. And don’t be too concerned with your intake of carbohydrates; your body is still burning calories. Plan for at least two hours to digest the food. Calories are being burned, muscles are breaking down. Obviously we don’t eat all of this protein at one sitting so we break this up into five meals during the day. Spread the word! “I'm very lucky that some of our athletes have the ability to train with Kevin in the off-season, as they always come into camp healthy, well-conditioned, and prepared for the rigors of college hockey.”, All content copyright © The sugar from the alcohol and the carbs from the grains help to replace depleted energy stores in your body. With that in mind, New York … He is currently the Head Performance Coach for the Boston Bruins, where he oversees all aspects of designing and implementing the team’s performance training program, as well as monitoring the players’ performance, workload and recovery. This gives the players the freedom to choose foods that they enjoy. Dress Code For Female Players Pre and Post Game? Leave a reply Cancel reply. I’ve got you covered! Wholemeal chicken wrap This is my personal favourite pre-game meal and probably the easiest and most convenient of the ones listed here. Thin-crust pizza is best—you don’t need the heavy gluten and fat content of deep-dish. By Michael H. Manchess . This site uses Akismet to reduce spam. ], For further info on your pre-game meal, see “What to Eat (Or Not Eat) Before a Hockey Game.”, Michael H. Manchess offers athletes advice on proper conditioning and nutrition. Although the Islanders, like most NHL teams, don’t employ a staff dietitian, Demers does work with a dietitian on a consulting basis. This will optimize digestion. Shower. Perhaps that difference can help explain some of the strain that comes when parents and youth hockey players talk about a game after it happens. Some of my pro players eat more than 10 pieces of fruit per day! Smart post-game nutrition choices will help you quickly bounce back. There is a HUGE window for drastic improvement simply by changing to higher quality nutrient choices throughout the day. Offbeat Goal Scoring: See ’Em to Believe ’Em. The reason I want to address this is because this can be just as important if not more important than pre game or in game drinks. Calories are … I think we need to make a bigger push toward holistic eating in our youth. And while it may be fun to replenish your body’s essentials with your favorite beer, be sure to drink responsibly. Pre-Game and Post-Game Meals. Bet you weren’t expecting this one. Game On is to start eating REAL food (food that can be hunted or grown). I also highly recommend you pick up a copy of Ultimate Hockey Nutrition, which is the single-best Hockey Nutrition resource I’ve ever come across. See Between Period Nutrition ideas. quinoa, sweet potato, and gluten-free pasta or rice). It is every hockey parent’s dream to see their little champ become a professional hockey player. Eat meals made with wholesome ingredients of the highest quality. Search for Hockey Tips. Each of these players would eat the following amounts of protein at each of five meals. The journey begins at an early age, and the goal for parents is to help their child to develop their skills and technique, and to instil a love for the game.

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