As a high-performance hockey player, you rely on your body to perform at its best on the ice. To achieve this, it's essential that you properly fuel and hydrate your body. Here are some tips to help you do just that.
Start your day off right with a solid breakfast that includes protein, complex carbohydrates, and healthy fats. Oatmeal with nuts and fruit, whole grain toast with peanut butter and banana, or eggs with veggies and avocado are all great options.
Before games and practices, be sure to eat a meal or snack containing carbohydrates and protein 2-3 hours beforehand. This will give your body the fuel it needs to perform at its best. Turkey sandwiches on whole wheat bread, pasta with marinara sauce and chicken, and smoothies with yogurt and fruit are all excellent options.
Drinking enough water is crucial for performance and recovery, so aim for at least 8-10 cups per day and more on days when you're playing or practicing. Consider using a hydration tracker or water bottle with markers to help keep track of your intake.
Snacks are a great way to keep your energy levels up throughout the day. Choose snacks that are high in nutrients and low in sugar, such as fresh fruit, veggies with hummus, nuts, and seeds, or Greek yogurt with berries.
After a game or practice, your body needs to recover. Eating a snack or meal containing protein and carbohydrates within 30 minutes of finishing can help speed up recovery and reduce muscle soreness. Protein shakes with fruit, turkey and cheese sandwiches, and Greek yogurt with granola and berries are all great recovery options.
Electrolytes, such as sodium and potassium, are essential for proper hydration and muscle function. Consider adding a sports drink or electrolyte supplement to your routine on days when you're playing or practicing for an extended period of time.
In addition to these tips, keeping a food journal or tracking your nutritional intake in an app can be a valuable tool. By tracking what you eat and drink, you can gain a better understanding of your nutritional habits and identify areas where you may need to make adjustments. Popular apps for tracking nutritional intake include MyFitnessPal, LoseIt, and Fitbit.
Remember, proper nutrition and hydration are just as important as training and practice when it comes to performing at your best on the ice. Consistently following these tips and tracking your nutritional intake can help you stay on track and achieve your goals.