What should hockey players eat before a game

If a food item releases quickly into the bloodstream then it is considered high GI which would be better if you only had less than 1 hour before playing. High fibre, lower sugar foods like wholemeal varieties have a lower GI than white varieties as they release slower into the bloodstream which is better for longer lasting energy.

A hockey player needs their energy to be sustainable meaning a balanced meal is more important than just carbs alone. Again, everyone is different so one exercise that I do with clients is to calculate how much they need for them, based on many variables such as age, height, weight, activity levels, etc.

This is important to make sure that they are consuming enough but not too much. Just let us know where to send them below. We value your privacy and would never spam you. Wholemeal chicken wrap This is my personal favourite pre-game meal and probably the easiest and most convenient of the ones listed here.

Optional: You can add a light dressing of balsamic vinaigrette 2. Wholewheat pasta with grilled chicken or tuna and veg Mix wholemeal pasta with a high protein source such as chicken or tuna. Grilled salmon with brown rice and veg Salmon has plenty of omega 3 which offers some great benefits.

When should you eat your pre-game meal? What about carbo-loading? Fuelling takes consistency. Yes, certain foods can affect how you feel physically and your level of energy, but endurance, strength and recovery are built on consistent attention to nutrient-dense foods and hydration. Yet, relying on pre-game candy, donuts, or juice can result in a surge of energy followed by a drastic crash before the third period. Small amounts of lean protein chicken, fish, shrimp can be tolerated by some athletes, but they are secondary to carbohydrates.

Protein is an inefficient and ineffective source of energy for the body! Avoid butter, lard and high-fat products like commercial dressings. Top salads with diced avocados, sprinkle steamed vegetables like green beans with toasted almonds or pecans or marinate poultry or seafood in an olive oil vinaigrette before grilling, roasting or broiling.

Don't go overboard -- a little fat will help you feel full, but too much can slow your digestion and leave you feeling sluggish on the ice. If you don't drink enough fluid before a hockey game, it won't matter what you eat -- you'll be more likely to become dehydrated and your performance will suffer. The water should be chilled, if at all possible, since colder fluids are absorbed faster than warm ones.

Donellan suggests a variety of meals to eat before a hockey game: grilled chicken breast, whole-wheat pasta and steamed broccoli topped with marinara sauce; salmon with brown rice and vegetables; a whole-wheat wrap containing grilled vegetables and lean meat dressed with a vinaigrette. If your schedule only allows you to eat about an hour before the game, be sure to still work carbohydrates, protein and fat into the meal, just make it smaller.

Granola, fruit and nuts mixed into yogurt or half an English muffin topped with tomato sauce and cheese are good choices. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics.

She has served as a book columnist since and is a member of the National Book Critics Circle.