Early mornings are inevitable for hockey families and sometimes there simply isn’t time to sit down and have breakfast. While some players don’t like to eat when they first wake up, having some fuel in their belly is important before they step on the ice. This can increase energy, performance, and prevent cramping, among other benefits.

My Top 5 Early Morning Breakfasts can help relieve some of the stress on those dark, early mornings!

#5: Banana Rollup

Ingredients:

• Tortilla
• Peanut Butter (or alternative)
• Banana

Wrap the banana with some peanut butter in a tortilla. Enjoy.

This quick and easy breakfast combines quick-acting carbohydrates and protein-perfect energy for practice!
 

#4: Overnight Oats

Ingredients:

• 1/2 cup Rolled Oats
• 3/4 cup Milk of choice
• Spoonful yogurt
• Chia seeds/hemp hearts/flaxmeal
• Your own flavour combo: peanut butter & chocolate, berries & vanilla, apple cinnamon, etc.

This does take a bit of planning, but is fun to make the night before. Put all ingredients into a jar and shake. Leave overnight and it will be ready for you in the morning. Players can make it themselves and take ownership of their game day nutrition. The best part? It’s grab and go-you can eat it on the way. Just don’t forget a spoon!

#3: Smoothie

Ingredients:

• 2 cups milk of choice
• 1 cup fruit of choice
• Add-ins like peanut butter, yogurt, seeds, greens, whatever you like!

I love a pre-game smoothie because it’s easily customizable and a great source of energy. This is an excellent option for kids that are more likely to sip than eat a meal. Play with different flavour combinations. The best part of our Canadian winters is if they don’t finish on the way to the rink, you can leave it in the car and it will still be cold on the way home!
 

#2: Trail Mix & Milk

Ingredients:

• Nuts, seeds, and dried fruit

Trail mix is a fun option for kids to have as breakfast and is full of protein and fibre. Grab your favourite combination and keep in a container. Sometimes it’s easier to just nibble on a handful of trail mix and that’s perfectly fine. Just be careful not to have too much as the fibre and protein takes longer to digest and could cause some digestive discomfort during activity. Pair it with milk for some hydration-and you’re good to go! This doubles as a post-game recovery snack so it never hurts to have a few packs of trail mix in your hockey bag!

#1: Egg Sandwich

Ingredients:

• English Muffin
• Cooked egg 
• Optional: Cheese, protein, tomato, etc.

While eggs are a quick and easy breakfast, I know you’re probably not cooking up a storm first thing in the morning. I’m suggesting you make some in advance and keep them in freezer. Nothing is faster than heating it up in microwave while you put on your coat. Eggs are easily digested by the body and are full of delicious protein, carbs, and fats that will help maintain energy on the ice. Making these at home means you can control all of the ingredients, and always have something ready to go. 
 

If your hockey player doesn’t like to eat first thing in the morning, it is a habit you can build. Start small, without pressure-and they will realize that food is energy and they will be able to increase their performance if they eat something, even if it’s small to start.

Which number is your favourite early morning breakfast? Stay tuned for the next video in our series, and have fun at the rink!