Small and simple changes can make the biggest difference when it comes to fuelling for performance and recovery. We often don’t consider nutrition a part of our training plan, but nourishing our muscles for recovery and repair can make a world of difference and can help to prevent injuries if we fuel on a consistent basis.

30-60 minutes after activity is the perfect time to refuel the body and help muscles repair, recover, and grow.

So what should you be eating?

Protein

Protein contains amino acids which are the building blocks of muscle. Eating protein at this time will repair your muscles and help them recover from the hard work you’ve just put in on the ice!

Carbohydrates

Carbs are an essential energy for young athletes. You’ll need to replace your energy stores you just used up-and carbs are the perfect choice.

Healthy Fats

Fats are excellent to help fight inflammation (sore muscles). They also help with focus and joint health.

Hydration

Make sure you are always hydrating so your muscles can perform at an optimal level. Water is the best source of hydration for young athletes.

Trail mix is an excellent and easy option! Not only can you customize it to suit your likes, you can also easily bring it with you, have it in your hockey bag, or leave it in the car! Below is my favourite combo, along with a nut-free version. Enjoy!

Trail Mix:

• 1 cup almonds
• 1 cup walnuts
• 1 cup raisins
• 1 cup dried cranberries
• 1/2 cup pepitas
• 1/2 cup sunflower seeds
• Handful chocolate chips
• Nut-Free Trail Mix:
• 1 cup pepitas
• 1 cup dried chickpeas
• 1 cup raisins
• 1 cup dried cranberries
• 1 cup pretzels
• Handful chocolate chips

Feel free to change it up with different nuts, seeds, or dried fruit, and some fun surprises like popcorn, crackers, chocolate treats, or cereal.