Nutrition is also something that young players can take ownership of on their own. They will learn responsibility and experience the results first hand in how they feel when on the ice after eating well beforehand.
Some quick hits for parents in a time crunch are smoothies and trail mix. Kids can choose what they like to include and both are easily portable for the car ride to and from the rink. Trail mix contains carbs for energy, healthy fats to fight inflammation and protein for muscle repair and recovery.
Pre-game, players should focus on easily digestible carbohydrates like milk and fruit, with a more protein-based recovery such as Greek yogurt or hemp hearts.
“Eat right away. Eat within 30 to 60 minutes of getting off the ice. Your body is primed and ready to accept and utilize all those nutrients you’re giving it.”
At tournaments, a few items that Thomas always keeps on hand are bagels, peanut butter, jam, hard boiled eggs, milk, oatmeal, fruit and yogurt. Most hotels have a fridge in the room that can aid in storage. She also brings a kettle and a blender to help with any food prep. These are all smaller meals that can carry a kid throughout the day until the big team dinner in the evening.