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Top Five Power Foods You Can Grab on the Go

By Seanna Thomas, Nutrition Consultant, 02/21/23, 11:45AM EST


How busy hockey families can get game-ready with minimal prep

Hockey schedules are no joke. Many families are juggling extra curricular activities for one, two, or more children and every night can feel rushed.

Meal planning can be stressful at the best of times, but on busy evenings in between work, school, and sports, what can you grab to fuel up on the go?

I have my top five power foods to fill you up, keep you full, and fuel performance!

1. Banana

Bananas are my ultimate go-to food. They are pre-packaged, pre-portioned, and full of carbs, fibre, vitamins, and minerals. Need a bit more? Wrap your banana with some peanut butter in a whole grain wrap or blend with milk for a quick power smoothie!


Hemp hearts can be found in the natural food aisle and are a TOTAL power food for young athletes. Just three tablespoons contains 10g of protein! Plus they have omega-3 and omega-6 fatty acids, potassium, calcium, magnesium, and they are completely nut-free. I sprinkle them on salads, soups, add them to smoothies and baked goods, and of course, include them in my energy bites (recipe below).


Nuts are a simple way to get some protein and fibre. Include them in a DIY trail mix along with some dried fruit and you have yourself a perfect post-game recovery snack! This can be as simple as almonds and raisins or you can add other dried fruit, seeds, and chocolate chips. Plus you can keep them in the car or hockey bag! Allergic to nuts? Consider seeds like pepitas (pumpkin seeds) and sunflower seeds instead.

4. Oats

Oats are a quick and simple meal you can make in less than five minutes. Whether you cook them on the stove, in the microwave, or just soak them in cold milk, you can have a nourishing pre-game snack quickly and easily. Oats are full of carbs and fibre that will give your young athlete sustained energy. Plus you can flavour them any way you like!

5. The Ultimate Combo

Combine all of these power foods together for the ultimate fuel! Quickly cook up some rolled oats (or soak them with some milk or milk alternative), add a banana, some nuts (or nut butter) and hemp hearts and you’ve got yourself the perfect meal for on the go!

Connect with Seanna!
Instagram: @hockey_snacks
Facebook: Seanna Thomas Nutrition
Facebook Group: Fuel More Wins!



  • 1/2 cup peanut butter (or alternative)
  • 1/4 cup maple syrup
  • 1 cup rolled oats
  • 1/4 cup hemp hearts
  • Optional: chocolate chips, coconut flakes, dried fruit, etc.


  • Mix peanut butter and maple syrup together.
  • Add oats and hemp Hearst and mix until combined.
  • Add optional ingredients.
  • Roll into golf ball sized bites.
  • Place in a sealed container in the fridge or freezer and grab when you need a quick snack on the go!


Seanna Thomas is a Nutrition Consultant, Mom to 3 active kids, and founder of Hockey Snacks Inc., where she provides nutrition information for young athletes, sports teams, families, and organizations. Seanna regularly appears on CP24 Breakfast, & is a contributor to Triathlon Magazine Canada, as well as multiple other publications. Seanna focuses on whole foods with a spotlight on creating realistic healthy habits. She can be found on Facebook, Instagram, and In her downtime, she enjoys being outdoors with her family and relaxing at home with her husband and a well-deserved glass of wine (and maybe watching a hockey game).

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