Power Up: Healthy Snacks to Fuel Your Hockey Game
When it comes to sports and athletic performance, hockey in particular, nutrition plays a critical role in ensuring you’re at your best. One of the key components of pre-game nutrition is choosing the right snacks that provide energy without causing discomfort. Here’s a general guide to some delicious and healthy snack options you can grab before getting on the astro, along with foods to avoid.
Healthy Snack Options
1. Banana with Peanut Butter:
Bananas are rich in carbohydrates and potassium, helping maintain nerve and muscle function. Pair with peanut butter for healthy fats and protein.
2. Greek Yoghurt with Berries:
High in protein and probiotics, Greek yoghurt combined with berries offers antioxidants and natural sweetness, aiding muscle recovery.
3. Whole Grain Toast with Avocado:
This snack provides healthy fats from avocado and complex carbohydrates from whole grain toast. Top with salt and pepper for extra flavor.
4. Hummus with Carrot and Celery Sticks:
Chickpeas in hummus are packed with protein and fiber. Pairing it with crunchy veggies gives you a refreshing, nutritious snack.
5. Dried Fruits and Nuts:
A mix of nuts, seeds, and dried fruits offers a balance of healthy fats, protein, and carbohydrates. Keep an eye on portion sizes, as it can be calorie-dense.
6. Cottage Cheese with Pineapple:
High in protein and calcium, cottage cheese mixed with pineapple gives a tropical flavor and quick energy from simple carbohydrates.
7. Rice Cakes with Almond Butter and Sliced Banana:
Rice cakes are light; spread almond butter and top with banana for a snack combining healthy fats, carbs, and natural sugars.
8. Energy Bars:
Convenient energy bars can be handy, but look for those with natural ingredients and avoid bars high in sugars and artificial additives.
9. Smoothie:
Blend fruits with Greek yoghurt or a protein powder, adding spinach for extra nutrients—a hydrating and energizing treat before a game.
10. Dried Fruit:
High in natural sugars and carbohydrates, dried fruits like apricots or dates are great for an energy boost and are easy to carry.
Foods to Avoid
1. Sugary Snacks:
Sweets, cookies, and pastries can cause rapid spikes in blood sugar, leading to crashes that sap your energy.
2. Fried Foods:
Fried and deep fried foods are heavy and hard to digest, which can leave you feeling sluggish and uncomfortable.
3. Heavy Carbs:
Foods like white bread and baked goods are low in nutrients and can create a feeling of heaviness.
4. High-Fat Dairy:
Full-fat cheese and creamy dips can cause digestive discomfort, leaving you feeling bloated during your performance.
5. Caffeinated Beverages:
Excess caffeine can lead to dehydration, jitters, and disrupted sleep patterns before a game. Therefore, we suggest that you opt for water or herbal tea.
6. High-Fibre Foods:
While fibre is great for digestion, consuming too much fibre right before a game can lead to stomach cramps. Therefore, foods like beans should be avoided right before playing.
7. Processed Meats:
Foods like hot dogs and sausages are high in preservatives and can leave you feeling sluggish and bloated.
8. Spicy Foods:
Spices can upset your stomach and lead to discomfort during physical activity. It’s best to avoid them before a game.
9. Alcohol:
Even small amounts can impair your coordination and hydration, making it a poor choice before any athletic activity. However, for our Somerset readers, we are not sure if cider counts as alcohol in this particular county ;-)
10. Packaged Snack Foods:
Crisps lack nutritional value and can be high in salt, which may lead to dehydration.
Conclusion
Choosing the right snacks before a game and avoiding the wrong ones can significantly impact your performance. However, because everyone is different, always test different snacks during practice to see what works best for you. Grab your healthy snack, fuel up, and get ready to bring your A-game on the astro pitch!
Written By MM | LMHockey