Here is a free sample 1 day sports nutrition plan that you can build with the Sports Nutrition Builder included with your HockeyOT.com subscription.
WARNING: Eating like this every day will lead to improved on-ice performance and combined with the HockeyOT.com training program, can cause side effects like a wicked six pack!
Breakfast (8am)
Water Start hydrating immediately upon waking with at least 2 cups of pure water. With every snack and meal have at least another 2 cups of water. Also drink water between meals and snacks.
Fruit Get some healthy fruit sugar into your system with any type of fruit. Eat 2 pieces/servings.
Oatmeal Cook 1 cup of quick cooking oatmeal and then add the rest of the ingredients.
- Dairy-free milk (rice, almond or coconut) 1/2 Cup
- Ground Flaxseeds 1 Tbsp.
- Rasins 2 Tbsp.
- Sliced Any Type of Fruit
Morning Snack (10am)
Raw nuts or seeds A handful of raw nuts or seeds is a healthy fat source and provides ample calories for a morning snack. Best raw nut choices are almonds, walnuts, pecans. Best raw seed choices are hemp, sunflower and sesame.
Lunch (noon)
Green Salad Kale, spinach, romaine, beet greens or a mixture of greens combined with black, pinto or garbanzo beans and fruit/vegetables. Use a non-dairy commercial dressing.
- Any Type of Green 2 Cups
- Any Type of Bean 1/2 Cup
- Assortment of Fruit/Vegetables 1 Cup
- Salad Dressing 2-4 Tbsp.
Chicken Breast Can be added to a green salad to make a complete lunch meal. Skinless chicken breast is lower in fat. Cook without using excessive oils or sauces. Organic, free-range is best.
- Chicken Breast 4-6 oz.
HockeyOT Workout (2pm)
Afternoon Snack (3:30pm)
Post Workout/Game Shake Choose a high-quality protein powder like Vega Sport Performance Protein from the HockeyOT Store.
- Dairy-free milk 1 Cup
- Frozen Fruit 1 Cup
- Protein Powder 1 Cup
- Creatine Monohydrate 3 Grams
- Flaxseed Oil 1 Tbsp.
Blend the ingredients until smooth.
Vegetable 1-2 pieces of any type of vegetable that you would like to eat. Good choices are celery and carrot sticks.
Dinner (5:30-6pm)
Green Salad Kale, spinach, romaine, beet greens or a mixture of greens combined with black, pinto or garbanzo beans and fruit/vegetables. Use a non-dairy commercial dressing or make the salad dressing listed below.
- Any Type of Green 2 Cups
- Any Type of Bean 1/2 Cup
- Assortment of Fruit/Vegetables 1 Cup
Spicy Peanut Dressing In a blender, puree all of the ingredients until smooth and creamy. Serve chilled.
- Peanut Butter 1 1/2 Tbsp.
- Water 1/8 Cup
- Minced Garlic Cloves 1/2
- Minced Remove Seeds Chile 1/4
- Rice Vinegar 1 Tbsp.
- Honey 1/2 Tbsp.
- Soy Sauce 1/2 Tbsp.
- Diced Tomato 1/8
- Grated Ginger Root 1 Tsp.
- Chopped Cilantro 1 Tbsp.
- Lemon Juice 1 Tsp.
Quinoa & Black Bean Salad with Salmon Rinse the quinoa well. In a saucepan bring the water to a boil, add the quinoa, cover and simmer on low heat until all the water is absorbed and the quinoa is tender (10-15 minutes). Allow to cool for 15 minutes. In a large bowl, combine the oil, lime juice, cumin, coriander, cilantro, and scallions. Stir in the beans, tomatoes, bell peppers, and chiles. Add the cooled quinoa, and salt and pepper to taste, and combine thoroughly. Add a little olive oil to the salmon, cover with foil and grill until cooked. Add the salmon to the salad and garnish with lemon or lime wedges.
- Quinoa 1/6 Cup
- Water 1/2 Cup
- Olive Oil 1/2 Tsp.
- Lime Juice 2 Tsp.
- Ground Cumin 1/8 Tsp.
- Coriander 1/8 Tsp.
- Chopped Cilantro 1/2 Tbsp.
- Scallions 1 Tbsp.
- Cooked Black Beans 1 Cup
- Diced Tomato 1 Cup
- Diced Bell Peppers 1/2 cup
- Minced Green Chiles 1 Tsp.
- Salmon Steak 4 Oz.
Nighttime Snack (8-9pm)
This is an optional snack. If you are trying to lose weight, skip this snack. If you are trying to gain weight or are extremely hungry at night then include this snack.
Chocolate-Coconut Smoothie
- Coconut Water 8 oz
- Coconut Milk 2-4 oz
- Vega protein powder 1-2 scoops
- Coconut Milk Yogurt 1 Tbsp
- Cocoa Powder 1-2 Tbsp
- Crushed Ice 1/2 Cup
Blend all the ingredients together.
Notice that this sample 1 day plan has a significant contribution of fruits and vegetables that give you a healthy does of vitamins and minerals. It also includes healthy proteins that will help with muscle repair.
With your subscription to HockeyOT.com you get the Sports Nutrition Builder Program where you can set up your ultimate sports diet and maximize your performance in the gym and on the ice.
If you want to see a video that shows how the Sports Nutrition Builder Program works then click the link:
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