Fuelled Up on the Go: Healthy Eating Tips for Hockey Travels

Hello, Hockey Parents!

You've watched your little ones step onto the ice, determined and full of energy - but have you wondered what's fuelling that performance? A big chunk of your young athlete's success at puck control, swift skating, and quick reflexes is the food they eat. Along with maintaining their overall health, a balanced diet provides the essential nutrients for muscle recovery, continuous energy supply, and improved focus.

The timing of these meals also matters. We usually recommend a main meal 2 to 4 hours before the game, with a smaller, carbohydrate-rich snack consumed about an hour before the game.

Post-match, a meal with high-quality proteins (for muscle repair), and carbohydrates (to replenish energy reserves) should ideally be consumed within 2 hours of the game.

But when it comes to hockey travels, maintaining this eating pattern can be challenging. So, here are some handy, kid-friendly snacks and pre-made meals that travel well.

Packable Snacks - Quick Energy Fixes

1. Nuts and Seeds: Packed with protein, fiber, and healthy fats, these munchables are a perfect on-the-go snack.

2. Fresh Fruits: Apples, bananas, and oranges are all travel-friendly and are great sources of essential vitamins.

3. Cheese Strings: A good source of calcium and protein, individually packaged cheese strings can be a hit with kids.

4. Veggie Sticks + Hummus: Chopped celery, carrots, or bell peppers paired with hummus provide a nutritious and satisfying snack.

5. Whole Grain Crackers: Tasty and nutritious, whole grain crackers offer a good amount of fiber.

6. Greek Yogurt: It's a protein powerhouse and can be paired with fruits or granola.

7. Granola Bars: Choose the low-sugar, high-protein versions for sustained energy.

8. Popcorn: A whole grain source of fiber, air-popped popcorn is light and tasty.

Pre-made Meals – Wholesome Travelling Lunches and Dinners

1. Pasta Salad: Make a whole-grain pasta salad with lots of raw veggies, grilled chicken, and a vinaigrette dressing. It's a balanced meal that travels well.

2. Quinoa Veggie Mix: Mix cooked quinoa with veggies, beans, and add a protein like diced chicken or tofu. It's a meal in itself!

3. Wraps: Whole grain wraps with lean proteins (turkey, chicken, hummus) and plenty of veggies make a mess-free and nutritious meal.

4. Chicken and Veggie Skewers: Pre-cooked and chilled skewers can be a fun and balanced meal for kids.

5. Hard-Boiled Eggs and Veggie Sticks: Easy to carry and protein-packed, pair with veggie sticks for a balanced meal.

Remember to pack everything in insulated containers to keep them fresh. Also, don't forget to carry plenty of water to keep them well-hydrated!

Regarding drinks — while water should always be your go-to, sports drinks like Gatorade can be a good choice in situations of intense exercise surpassing 60 minutes since they replenish electrolytes and provide a carbohydrate source. But, keep an eye on sugar content; those drinks should be the exception rather than a regular fixture.

Remember, every child has individual nutritional needs and preferences. It might take a little experimenting and a lot of persuasion to figure out what works best for your champion - but trust us, the impact on their performance will be worth it!

Erin @ My Hockey Store.