USA Hockey Magazine

AUGUST 2022 USAHOCKEYMAGAZINE.COM // 29 oo often young athletes think they can perform at their best when they eat foods that would make a couch potato proud. Let's face it, if you consume Twinkies and Cokes, there's a good chance you will have a Twinkies and Coke body. You can't expect your undernourished, junk-infested hockey body to perform at its highest level, heal quickly from injuries, fight sickness and exhaustion, obtain maximum strength, or do anything spectacular for any period of time when it's not being fed as a hard-working machine. It's like trying to win a game with skates that have dull blades. The right foods eaten at the right time in the right amount will produce superior energy levels. Key #1: Knowing what to eat and drink before a game or practice. Water is one of the best sources for high energy levels. Make sure you drink plenty of water before, during and after a game or practice. Drinking plenty of water replenishes valuable fluids lost during the heat of competition. It gives you energy, power and stamina. On the other hand, soda, juice and coffee steal your energy. Key #2: Foods that provide lasting energy. 1. Eat foods that are high in complex carbohydrates. Some of the best are potatoes, brown rice, oatmeal, grape nuts, whole-wheat pancakes and winter squash. 2. Eat a small amount of high quality protein that is low in fat and easy to digest including tuna, turkey breast, eggs, and low-fat, low-sugar yogurt. 3. Be careful what you put on your food. Use only a small amount of butter, syrup and mayonnaise. 4. Add a very small amount of high quality oil, especially extra-virgin olive oil. Key #3: Foods to stay away from before games or practices: 1. High-Sugar foods such as soda, juice, desserts, sugared yogurts and cereals. These foods steal your mental focus. 2. High-fat foods such as pork, hot dogs, fast-food items, cheese, chips, salad dressing, mayonnaise, cream cheese and sour cream. These foods will slow you down in your physical endeavors. 3. Hard-to-digest foods such as red meat, beans, nuts and seeds. These are great for after a game or practice when your body needs refueling. 4. High calorie meals take a tremendous amount of energy to digest. Save energy for hockey by eating a smaller meal two-to-three hours before a game. This will provide maximum energy for peak performance. P Fuel For Success T What You Put In Your Body Will Impact Your Play On The Ice B i t e - S i z e d M e a l s S h o u l d S t i l l P a c k A P u n c h Snacking on the go can be a challenge for young athletes. After all, it's easy to grab a quick plate of nachos at the rink in a pinch, but although they're tasty, nachos won't help out on the ice. Making the effort to bring simple, healthy snacks is impera- tive to keeping every athlete at peak performance. Here are five easy ideas for the next time you're searching for the right treat to pack in your hockey bag. PHOTO COURTESY OF THE Stock Images 1. Popcorn. k You might be surprised to learn that popcorn can be a healthy snack. Without all of that extra butter and salt, popcorn is full of whole grains and fiber. Better yet, it's great on the go. 2. Trail Mix. k The beauty of this classic treat is its variability. Include everything from nuts and dried fruit to the occasional nibble of chocolate for a healthy and fun bite to eat. 3. Yogurt-Covered Pretzels. k Adding yogurt to this snack, already high in fiber, is great for a delicious pick-me-up during inter- mission or after a hard practice. 4. Chocolate Chip Oatmeal Cookies. k Though it may seem to defy convention, one of these cook- ies is high in carbs and a great snack for a busy athlete. 5. Apple Peanut Butter Smoothie. k This frozen delight, which includes just fruit, milk and peanut butter, is high in calories and the perfect energy-boosting snack.

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