Here are some pre-game meal options to maximize performance and decrease bloating or rate of fatigue during game.

  1. Chicken Wrap
  • Use whole wheat wrap
  • Add humus for base
  • Lettuce
  • Avocado
  • Cucumber
  • Pickles
  • Red peppers
  • Sprinkle olive oil and balsamic vinegar for dressing
  • Add pieces of chicken
  • Optional: add tzatziki sauce
  • Fold, eat, and enjoy
  1. Westcoast Salmon
  • Salmon
  • Brown Rice using the rice cooker add two strips of green onion, a teaspoon of salt and 3 cloves of garlic for taste
  • Steamed carrots and/or broccoli
  • Asparagus
  • *optional use potatoes instead of rice
  1. Quinoa Kale Salad
  • Quinoa
  • Kale
  • Feta cheese cubes
  • Chopped apple
  • Cranberries
  • Homemade dressing in separate container mix 1 squeezed lemon with 1 teaspoon raspberry jam, 2 table spoons olive oil – stir and add to salad

Not all carbohydrates are equal

It’s important to understand that there are various types of carbohydrates which release into the bloodstream at different speeds, this is often referred to as the GI (Glycemic Index).

If a food 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 fiber, lower sugar foods like whole meal 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.

When should you eat your pre-game meal?

Everyone is different so you have to figure out what works best for you but a good general guideline is to aim to eat a good balanced meal at least 2.5 to 3 hours before your game.  This will give your body enough time to digest your food prior to the game so performance can be maximized.

Hope this helps guys!!  Keep the momentum going!

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