What is the best pre-game meal for hockey? And when to have it?

Ice Hockey Rink and Healthy Meal Fuel (Image Source: iStock)

A: I spent 14 seasons working with the Ottawa Senators hockey organization and have worked with hundreds of pro hockey players. One of the key things I have found is that EVERYONE IS DIFFERENT when it comes to how to fuel for a hockey game. What works best for one player, won’t be the best for another. For example, there are players that find that rice gives their legs better energy compared to pasta and others that have had pasta every pre-game meal for as long as they can remember!

WHy carbs matter for hockey performance:

There are many factors to consider when choosing what to eat before a game. The most important one is this: stick with what works best for you. If you want to try a new pre-game meal, make sure to test it on a practice day first so you can see how your body responds.

You should also think about how many minutes you expect to play. The more ice time you anticipate, the more crucial it is to prioritize carbohydrates, since they’re the primary fuel source for high-intensity activity—exactly what hockey demands.

Pregame Meal Ideas

I recommend building your pre-game meal around a balance of nutrients: focus on carbohydrates, include some protein, and add a small amount of fat.

Here’s why this combination works: carbohydrates fuel the high-intensity demands of hockey, protein helps stabilize blood sugar levels, and a little fat provides longer-lasting energy to carry you through the game.

Meal ideas: What to eat before a Hockey Game

• Pasta, Chicken, Sauce + Soup

• Rice, Salmon (protein + fat), + Veggies

• Potatoes, Chicken, and Veggies

• Turkey Sub with Veggies, + Pretzels

• PB + J Sandwich, + Smoothie (Fruit + Greek Yogurt)

• Burrito with Grilled Chicken, Rice, and Veggies

• More pre-game meal and snack ideas in the Fuel2Win Daily 5 Guide

Quick tips:

• Drink water with your meal to help with your overall hydration level!

• Soup is a GREAT addition to a pre-game meal because it tends to be salty, plus delivers liquids both which help with hydration levels. This is especially important for hockey players that tend to have a high sweat rate and play a lot of minutes.

• Don’t overdo it on high fat foods like fried foods, these foods tend to “sit in your stomach” and won’t provide the quick energy needed to optimally fuel the sport of hockey.

WHEN TO EAT: timing your pre-Game meal

Ideally your pre-game meal would be a couple of hours before your game, to allow ample time for foods to start to digest. And then about 45-minnutes pre-game, top off energy stores with a small carb-focused snack that is easy on your stomach like a banana, graham crackers, or pretzels and water (about 8 to 16 oz).

On the go with sports? Pick up more tips, meal ideas, and hockey game day guidelines in the Fuel2Win Athletes Travel Guide.

Get your sports nutrition questions answered and a custom plan with a individual consultation with Molly Morgan, request a consult today.

Q & A: Can a 13-year old take a protein powder after a workout?

Answer: No, I wouldn’t recommend it. In general, I recommend protein powder only when teens are older and even then, I always focus on food first and supplements second.

MOST children and teens (and adults too) meet their protein needs without taking protein supplements! The recommended protein intake for children 9 to 13 years old is 34 grams of protein per day. While active children do have slightly increased protein needs, one scoop of protein powder could have 20+ grams of protein or about 60% of their daily “need”.

Plus, many foods deliver protein and protein intake can add up quicker than you may think! Here is the approximate protein content of some foods:
4 ounces of meat, fish, or chicken - 28 grams protein
4 ounces of tofu - 18 g protein
1 cup of Greek yogurt - 16 grams protein
1 cup of black beans, kidney beans - 16 grams protein
2 tablespoons of peanut butter - 8 grams protein
1 cup of milk - 8 grams protein
1 cup of soy or pea protein milk - 8 grams protein
1 egg - 6 grams protein
1 ounce of cheese - 6 grams protein
1 packet of oatmeal - 4 grams protein

The winning “formula” to refuel after an intense workout is a combination of carbohydrates, fluids, and protein. This can be accomplished with a meal, a snack, a smoothie, or even chocolate milk!

• Meal idea: Try a grain bowl with brown rice, grilled chicken, and veggies - paired with icy cold water! For more grain bowl ideas checkout Performance Bowls recipe collection.

• Snack idea: Peanut butter + banana and icy cold coconut water!

• Smoothie idea: Blend together 1 container (5.3 oz) of strawberry Greek yogurt, 1 cup frozen strawberries, and a 1/2 cup of milk or 100% orange juice. Blend until icy and smooth.

• Chocolate milk: provides the perfect mix of fluids, carbohydrates, and protein. Another bonus of chocolate milk is that it is easy to bring with you or pick-up if you are traveling for sports. TIP: For an on-the-go chocolate milk solutions try Horizon Chocolate Milk boxes, a bonus is that they are shelf stable and do not need to be refrigerated.

If you are going to add a protein powder:

1. Choose a protein powder that is third party certified (e.g. NSF Certified for Sport®), this will help to ensure that the product has in it what the container says and that it is free of banned substances. Plus, steer clear of products that have added “gainer” or “metabolism boosters”, these ingredients often lack scientific evidence and research to back the claims and are likely not safe for children and teens.

   Product Example: Vega Sport Protein Powder, Muscle Milk Pro Protein Powder, or Klean Athlete Recovery.

2. Consider how much is a serving, protein powders can have 20 to 50 grams of protein “per serving” and adjust how much protein powder you add to a shake or smoothie for your teen. For example, only add 1/4 of a “serving” to keep the protein content in check.

To get your nutrition questions answered, drop us your question and we could answer it in an upcoming post!

Note: The products referenced in this post are not an advertisement.

Holiday Recipe Ideas

When it comes to holiday entertaining, here are a few recipes that can truly add a touch of festive flair to your celebrations this season - Caprese Wreath Salad, No Bake Reese’s Bites, Pull Apart Snowflake Bread, and a Grapefruit Pomegranate Mocktail. So, as you prepare to host your loved ones this holiday season, I hope these delicious recipes make their way into your menu, creating lasting memories and a truly festive atmosphere.

Wishing you a wonderful holiday season! - Molly

Caprese Holiday Wreath (Image Source: Molly Morgan)

CAPRESE WREATH SALAD

This salad is perfect for the holiday season because it is SO simple to pull together and looks beautiful too.

Here’s a quick how-to: Layer the outer edge of a platter of choice with fresh baby spinach. Then arrange grape tomatoes and mini mozzarella balls around the top. Then just before serving, drizzle with balsamic glaze. If desired, serve with additional dressings of choice.

No Bake Reese’s Bites (Image Source: Molly Morgan)

NO BAKE REESE’S BITES

These no bake bites are oat-based, filled with crushed Reese’s, and they are quick easy to make! Click here to pick-up the recipe.

Snowflake Pull Apart Bread (Image Source: Molly Morgan)

SNOWFLAKE PULL APART BREAD
Indulge in the comforting embrace of winter with this exquisite creation, Pull Apart Snowflake Bread. It goes great with a cup of coffee in the morning or even can double as a dessert. Click here for the recipe from Half Baked Harvest.

Grapefruit Sparkling Pomegranate Mocktail (Image Source: iStock)

GRAPEFRUIT POMEGRANATE MOCKTAILS

Mocktails are a festive drink option for holiday parties!

How to: In a tall glass muddle a grapefruit slice, add ice, and fill the glass with grapefruit sparkling water (like LaCroix Pamplemousse - Grapefruit). The add a few pomegranate aerials to each glass and garnish with a grapefruit slice.

Highlight: Spaghetti Squash

Spaghetti Squash (Image Source: iStock)

While fall and winter are typically thought of as squash season, I wanted to highlight this unique squash because I think it is a perfect for summer.

Its unique spaghetti-like texture and light taste profile it makes a delicious side dish or even can be transformed into main dish. Plus, its nutrition benefits including vitamin C, vitamin B6, beta-carotene, and fiber.

Here are some tips and tricks to getting started with spaghetti squash!

Getting started

Carefully cut the squash in half lengthwise. Then scoop out the seeds. Tip: use an ice cream scooper to remove the seeds, it works great!

Roasting

Rub olive oil on each half and place on a baking sheet. Roast at 350 degrees F for 30 to 45 minutes or until tender and lightly browned. Let the squash cool.

Shred it

Once cooled, using a fork, carefully shred the squash into spaghetti-like “noodles”. Top the noodles with your favorite sauce or use in a recipe!

Garlic Parm Spaghetti Squash

A favorite way that I like to prepare roasted spaghetti squash is sautéed with garlic and topped with Parmesan cheese. It goes great as a side dish with many meals and reheats well also, click here for the recipe!

Or try an entree type spaghetti squash, like this Cajun Spaghetti Squash Bake.

Wild Blueberry Chia Jam

I had been seeing a lot of posts about making chia jam and I had to give it a try.  I am so glad that I did! Chia jam is really easy to make and a delicious lower sugar way to enjoy jam. I picked frozen Wild blueberries although you could use a mix of all different types of berries (strawberries, blackberries, raspberries, etc.). 

For more on the wild blueberries, check out Wild Blueberries & Mango Smoothie post!

A tablespoon of jam typically has three times as much sugar as this jam (about 12 grams), each tablespoon of this jam has only 4 grams of sugar. Plus you get some fiber from the chia seeds!

Wild Blueberry Chia Jam

Ingredients:
1/4 cup chia seeds
1/2 cup water
5 cups frozen Wild blueberries
1/3 cup honey

Directions:

1. In a small bowl mix the chia seeds and water. Set aside.

2. In a medium sauce pan combine the frozen Wild blueberries and honey. Heat the berries and honey until the berries are thawed and softened, let the mixture come to a gentle boil. Then lightly mash the berries with a fork or a potato masher.

3. Remove from the heat and stir in the soaked chia seeds. Let the mixture cools and then transfer the mixture or a storage jar or container and refrigerate for at least 4 hours or overnight to thicken.  

Nutrition facts per tablespoon: 20 calories, 0 grams fat, 0 grams trans fat, 0 mg cholesterol, 0 mg sodium, 5 grams carbs, 1 gram fiber, 4 grams sugar, 0 grams protein

Lentil Bolognese

Lentil Bolognese

Lentil Bolognaise

Serves 6

Ingredients:
2 cloves garlic, finely chopped
1 small onion, finely chopped
1 medium carrot, finely chopped
6 ounces button mushrooms
1 tablespoon extra-virgin olive oil
1/2 teaspoon dried oregano
1/4 teaspoon red pepper flakes (optional)
2 cups water
¼ teaspoon sea salt
¼ teaspoon black pepper
8 oz. lean ground beef (at least 90% lean) (or meat substitute)
1 tablespoon tomato paste
1 (14-ounce) can whole tomatoes
1/2 cup dried red lentils
1 pound whole grain spaghetti

Shredded Parmesan cheese, for serving

Directions:

1. In food processor, pulse together garlic, onion, carrot and mushrooms until finely chopped.

2. In a large skillet, add the olive oil and heat over medium heat. Add the finely chopped vegetables, oregano, and red pepper flakes. Then cook together, stirring occasionally, until tender, about 4 to 5 minutes.

OR: In an Instant Pot, add olive oil and choose sauté feature to sauté vegetables.

3. Next add the ground beef (or meat substitute) and cook, breaking up with wooden spoon, until browned, 10 to 12 minutes.

OR: In an Instant Pot, add ground beef to the instant pot.

4. Stir in tomato paste and cook 1 minute. Add tomatoes (and their juices) and once added to the skillet, crush the tomatoes. Then add lentils, 2 cups water, and sea salt and pepper; simmer until lentils are tender, for about 15 to 20 minutes.

OR: In an Instant Pot, add ingredients in this step. Follow Instant Pot instructions to secure lid and then cook under high pressure for 5 to 7 minutes, or until lentils are tender.

5. Meanwhile cook the pasta, per the package instructions. Add the cooked pasta to the skillet (or Instant Pot) and toss to coat with the sauce.

6. Serve topped with shredded Parmesan cheese.

Banana Chip Bread

A fresh-baked loaf of banana bread is always a hit! This whole-grain based banana bread is so tasty and the addition of the chocolate chips help to make this such a fun treat.

Banana Chocolate Chip Bread (Image: Molly Morgan)

Banana Chip Bread
Serves 14

Ingredients:
2 large bananas, mashed
1/2 cup vegetable oil
3/4 cup brown sugar
2 large eggs
1 teaspoon vanilla extract
1 cup whole wheat pastry flour
1 cup whole wheat flour
1 teaspoon baking soda
1/2 teaspoon baking powder
3/4 teaspoon salt
1/2 cup dark chocolate chips

Directions:

1. Prepare a loaf pan with parchment paper. Preheat oven to 350 degrees Fahreneheit.

2. In a mixing bowl add bananas and mash. Then add vegetable oil, brown sugar, eggs, and vanilla. Stir well to combine.

3. Then to the mixing bowl add the flour, baking soda, baking powder, and salt. Mix well. Then add the chocolate chips.

4. Transfer the batter to the prepared loaf pan. Bake for 50 to 60 minutes or until the bread is cooked through, use a toothpick to test the doneness, it should come out clean. Cool and slice to serve.

Nutrition facts (per serving): 250 calories, 11 grams fat, 3 grams saturated fat, 0 grams trans fat, 30 milligrams cholesterol, 250 milligrams sodium, 35 grams carbohydrates, 3 grams fiber, 18 grams sugar, 14 grams protein

Mixed Berry Chia Pudding Parfait

Chia pudding is such a delicious treat! PLUS, when you make a BATCH, you will have four servings ready to go for a perfect snack or mini meal.

A big bonus of chia seeds beyond the omega-3 fats they deliver is that they are loaded with fiber, which makes this filling! You could switch this up and pair it with other favorite fruit, use a different type of milk (this calls for coconut milk), or even add an extra drizzle of maple syrup if needed.

Mixed Berry Chia Pudding Parfait (Image: Owen Morgan)

Mixed Berry Chia Pudding Parfait (Image: Molly Morgan)

Mixed Berry Chia Pudding Parfait
Serves 4

Ingredients:
1 1/2 cups unsweetened vanilla coconut milk
1/2 cup chia seeds
1/4 cup maple syrup
1 cup frozen mixed berries*
1 teaspoon vanilla
4 tablespoons Barlean’s Lemon Creme Omega Swirl (for serving)
1 cup+ fresh blueberries (for serving)

*I used Wyman’s frozen mixed berries!

Directions:

1. In a small bowl whisk together the milk, chia seeds, maple syrup, and vanilla. Stir in the frozen mixed berries. Cover and refrigerate at least 2 hours or for best results, overnight.

2. Divide among serving containers, drizzle container with omega swirl, layer the chia pudding and fresh blueberries. Then finish with a drizzle of omega swirl and fresh blueberries.

For more info on Barlean’s Omega Swirl, click here

Nutrition facts (per serving): 200 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 20 milligrams sodium, 30 grams carbohydrates, 4 grams fiber, 19 grams sugar, 2 grams protein

7 Super Simple Side Dishes

There are so many delicious flavors of summer! Here are some super simple side dishes that are built around some of what is fresh now, including: green beans, peaches, fruit, peppers, tomatoes, cucumbers and zucchini.

Summer Peach Burrata Caprese

Slice a tomato and peach into thin slices and arrange on a platter around pieces of burrata cheese. Then add in fresh basil leaves and just before serving drizzle with balsamic glaze. See the picture above of this delicious and pretty dish.

Roasted Garlic Green Beans

Roasted Garlic Green Beans

How to: Preheat oven to 425 degrees F. Trim green beans. Place about 2 cups of beans on baking sheet and drizzle with 1 tablespoon of olive oil and sprinkle with 1 teaspoon garlic powder. Roast for 15 to 20 minutes until beans are tender and lightly browned. Serve.

Adjust quantities of olive oil and garlic powder based on the amount of green beans used.

Note: this would work well with wax beans too!

Sliced Veggie Tray

Wash and prepare garden-fresh veggies like sweet cherry tomatoes, cucumbers, and carrots. Slice the cucumbers and carrots into slices or sticks. Arrange all of the veggies on a tray, chill, and serve paired with your favorite vegetable dip.

Baked Zucchini Parm Fries

Baked Zucchini Parm Fries

Prepare a batch of baked zucchini parm fries, click here for the recipe. These go great paired with your favorite grilled protein or can even be served as an appetizer!

Fresh Fruit Salad

Wash and prepare a variety of colorful fruit selections like blueberries, strawberries, peaches, watermelon, and cherries. Toss together in a serving bowl, chill, and serve.

Roasted Vegetable Pasta Salad

Roasted Vegetable Pasta Salad

This twist on the traditional pasta salad is perfect for a simple summer side dish and can easily be made ahead! Click here for the recipe.

Bean and Veggie Dip

A delicious dip that goes well as a side dish at dinner or even an appetizer! Serve with whole grain tortilla chips or even use it as a topping for tacos. Click here for the recipe.

Mediterranean Loaded Fries with Tahini Sauce

These fries are delicious and loaded with all the right things - falafel, chopped red and yellow pepper, sliced olives, diced radishes and cucumber, and crumbled feta cheese. Plus then topped with this homemade magical tahini sauce!

This recipe calls for two frozen products - one from Alexia and another from Sol Cuisine, if you can’t find these brands at your grocery stores opt for similar products. Or you can make your own baked sweet potato fries and falafel too!

For a baked Sweet Potato Fry recipe, check out my go-to recipe on page 115-116 in my book Skinny Size It (Harlequin Non-Fiction).

Mediterranean Loaded Fries (Image: Molly Morgan)

Mediterranean Loaded Fries with Tahini Sauce
Serves 4

Ingredients:
1 bag (15 oz) of Alexia Sweet Potato Fries
1 cup chopped veggies (red pepper, yellow pepper, cucumber, radish, onions)
1/4 cup sliced black olives
1 bag (10 oz) Sol Spicy Mediterranean Falafel or similar

Ingredients - Sauce:
1/2 cup tahini
1/4 cup fresh lemon juice
5 tablespoons water, plus more
1 tablespoon maple syrup
1 small garlic clove, minced
1/2 teaspoon sea salt

Directions:
1. Pre-heat an air-fryer or oven to 425 degrees F. Cook the sweet potato fries and falafel to the package instructions.
2. Meanwhile in a small bowl whisk together the tahini sauce ingredients and chop the vegetables.
3. Arrange the baked fries on a platter and top with vegetables, olives, feta, and falafel. Then finish with the tahini sauce AND serve with extra tahini sauce on the side.