Read my latest newsletter →

Healthy Foods for Hockey Season – Aim for a Nutritional “Goal!”


Healthy Foods for Hockey Season

Fall has arrived which means hockey season is around the corner. It’s time to get the skates sharpened, sticks taped, and your body ready to hit the ice. But eating healthy foods for hockey season is also a big part of the game! How you fuel your body all season long, and before and after a game will directly affect your performance on the ice.

Contrary to popular beliefs, chocolate milk is NOT the best thing to drink before your game, and it is also not the best recovery drink (not even close). It’s full of simple white sugar that may give you a quick burst of energy in the short term but leave you drained an hour later and craving more sugar.

Chocolate milk is NOT the best thing to drink before your game, and it is also not the best recovery drink.

Eating the right whole foods, 1-2 hours before game time is ideal. It will give you the fuel you need to carry your body through the game with lots of energy to last. Complex carbohydrates meals (or large snacks) will provide a slow increase in blood sugar, saving glucose and providing energy for when you need it on the ice.

Some great meal / large snack healthy foods for hockey pre-fueling include:

  • Brown rice with beans (lentils, chic peas, black beans, kidney beans)
  • Pasta-preferably brown rice pasta or Kamut pasta. Kamut is an ancient grain that taste similar to wheat with much less gluten than wheat.
  • 2 eggs with whole grain toast or sprouted wheat toast
  • All natural nut butter (almond, hazelnut, cashew or peanut) with brown rice cakes or toast.
  • Quinoa and vegetables (add some beans if desired).
  • Vegetable Salad with salmon or chicken. Add some quinoa or rice.
  • Smoothie with yogurt, fruit, natural nut butter, hemp seeds, chia seeds and almond/coconut or cashew milk and ice. Use dates, raw honey or pure maple syrup to sweeten if necessary. Usually half a banana and a couple of dates gives a lot of sweetness.

If you like coconut, add 1 tsp. of coconut oil. This healthy saturated fat will keep you fuller for longer.

These foods will increase blood sugar slowly and store the glucose for when you need it on the ice. This will allow you to have continued energy that will last the entire game.

If you only have an hour or less until game time, a healthy, simple carbohydrate snack that will store energy quickly is what you need.

Some good small, snack-size healthy foods for hockey include:

  • Any fruit such as a banana, apple, or avocado and 5-10 raw almonds or a slice of cheese.
  • Oatmeal (plain) – you can add pure maple syrup to sweeten. Add a few raw nuts and fruit like berries/banana. For a creamy coconut flavour add 1 tsp of coconut oil. The healthy fats in the nuts and the coconut oil will keep you going strong.
  • A bowl of whole grain cereal and milk (almond, rice, coconut or cashew milk are good alternatives).
  • Smoothies with berries, almond butter, hemp protein powder, almond milk, plain yogurt, dates/bananas and/or a teaspoon of pure maple syrup or raw honey to sweeten. Add 1 tsp. of coconut oil for coconut flavour and feel fuller for longer!
  • Rice cakes with a slice of cheese or some nut butter.
  • Plain yogurt with a banana and pure maple syrup to sweeten if necessary.
  • Hummus with brown rice crackers and/or carrots.

To increase overall performance all season long, focus on drinking more pure water, and eating more fruit and vegetables to provide your body with antioxidants. Raw (not roasted!) nuts and seeds, which are loaded with vitamins and minerals, will also boost energy and performance.

Try to eliminate refined sugar and carbohydrates from the diet. Processed snacks and sugary electrolyte drinks will only drain energy and decrease performance in the long term. The body does not receive the nutrients it needs from these foods and drinks. A fantastic alternative electrolyte drink is coconut water.

Processed snacks and sugary electrolyte drinks will only drain energy and decrease performance in the long term.

It’s also very simple to make your own healthy electrolyte drink at home with pure water, ½-1 tsp. of raw honey or ¼-cup fresh fruit juice, a squeeze of lemon, and mineral drops which can be purchased at any health food store.

Make sure you are hydrated before the game, and stay hydrated throughout. If you are hungry after the game, any of the snacks above are a perfect combination of protein and carbohydrates (usually needed in the ratio of 1:4 after a workout).

It isn’t hard to make sure your body is getting the right fuel it needs for the game. As hockey season rolls around this year, make sure you’re ready to play at the top of your game!

Jennifer Kranc RHN, RNCP

Written By: Jennifer Kranc RHN, RNCP

Nutritional Healing for Kids was founded by Jennifer Kranc, a Registered Holistic Nutritionist, who works to educate parents on healing their children with therapeutic nutrition.

You might also enjoy

How To Boost your Immune System in 6 Easy Steps

How To Boost your Immune System in 6 Easy Steps

How to boost your immune system and your kids’ immune system NATURALLY. BONUS: This has a spillover effect on every area of health, including your mood! And this can make a difference for everyone in your family.

How Sugar Affects Children’s Brains

Sugar is taking a devastating toll on our children’s health. Sugar hijacks the brain. When sugar hits the brain theirs a reward center, it acts in the same way a drug does: it releases a surge of dopamine that makes us feel good initially, but that lift doesn’t last. Over time, we need more and more sugar to get that same boost. This starts the cycle of cravings, and in vulnerable children, addictions are often formed.

What to Eat for Constipation

What to Eat for Constipation

You may have heard conflicting stories about what to eat, making you remain undecided. Well, this article is here to give you guidelines on how you can remedy the situation. We will focus on the foods to eat for constipation.

Dr. Dina Kulik - Subscribe to my Blog
Dr Dina Kulik - Kids Health blog

The general information provided on the Website is for informational purposes and is not medical advice.

Do NOT use this Website for medical emergencies.

If you have a medical emergency, call a physician or qualified healthcare provider, or CALL 911 immediately. Under no circumstances should you attempt self-treatment based on anything you have seen or read on this Website. Always seek the advice of your physician or other licensed and qualified health provider in your jurisdiction concerning any questions you may have regarding any information obtained from this Website and any medical condition you believe may be relevant to you or to someone else. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.

Success! Check Your Inbox

Success! Check Your Inbox

Success! Check Your Inbox

COVID Toolbox

Success! Check Your Inbox

Dr Dina Kulik - Kids Health blog


Success! Thanks for Subscribing!

Dr Dina Kulik - Kids Health blog


Success! Thanks for Subscribing!

Dr Dina Kulik - Kids Health - Constipation Management

Success! Check Your Inbox