You can’t build the machine, or keep it running, without the proper fuel. If you are going to be serious about training for the game of hockey, proper nutrition needs to be part of the equation. An individualized nutrition planning guide is included in HockeyOT, so this article will focus on high level concepts.
It is a well accepted premise that breakfast is the most important meal of the day. It is also the most missed meal for most athletes. Excuses abound as to why not to eat breakfast; not enough time, want to sleep a little later, etc. These barriers must be eliminated if an athlete is going to have training and competitive success.
Important aspects of all meals certainly apply to breakfast as well. Balance and variety are keys to a good breakfast. Making good food choices may take a little forethought. It is just as important to avoid poor choices.
The list of foods to avoid is long, but some generalizations can be made. Avoid foods with high levels of processed sugars; heavily sweetened cereals, donuts or rolls, and juice drinks that are not 100% juice. Also avoid fried foods and those high in fat content.
As mentioned earlier, balance and variety are important. “Good carbs” such as whole grains, fruits and 100% fruit juices provide quick muscle and brain energy. Proteins like eggs, meat and nuts help to build lean muscle. Fibers such as whole grains, fruits and vegetables help lower overall blood lipids and promote regularity. Fluids are crucial to restoring hydration after a night’s sleep.
How then to overcome the barriers to eating breakfast. The most common excuse heard is, “I don’t have enough time”. Education on how important breakfast is may encourage athletes to get up a little earlier. Preparing a week’s worth of meals ahead of time is a great way to make morning time efficient. Also, breakfast doesn’t need to be an elaborate meal. Natural peanut butter and jelly sandwich on whole grain bread, trail mix, hard boiled eggs or even some leftovers can be good, and quick, choices. Smoothies with almond milk, protein, berries and 100% juices also pack nutritional punch.
Not wanting to work out on a full stomach is another challenge. In this case, athletes should try to consume plain, non-acidic foods like oatmeal or a bagel. Some sports drinks can also be used to supplement the needed carbs for morning workout energy.
In later articles, we will talk about lunch, dinner and snack ideas. All meals are important, but it is imperative to incorporate breakfast as part of your off-ice training regimen.
Along with working with HockeyOT.com, Mike Beckman is a physical therapist and founder of Valley Rehabilitation Services. He has been in practice since 1986. He has worked with athletes at all levels and sports in both rehab and performance training.
