#3: Bruschetta
When you are pressed for time in-between games, this is a great option. Bruschetta serves as an excellent light meal. The simple carbohydrates from the bread are easily digested, providing a rapid energy source for players who need to get back on the ice quickly. The fresh tomatoes and herbs used in bruschetta offer vitamins and antioxidants that support overall health and recovery. For players with no time in between games, bruschetta can be a light yet effective option to maintain energy levels. And did I mention it’s delicious?
#2: Shrimp Pasta
Pasta is rich in carbohydrates, which are vital for replenishing glycogen stores depleted during intense physical activity like hockey. Shrimp provides protein, essential for muscle repair. Additionally, shrimp contains omega-3 fatty acids, which may help reduce inflammation, helping with recovery. Keep in mind with pasta, it’s best to choose tomato-based sauces over cream-based ones to keep the meal lighter and easier to digest.
#1: Chicken Club Sandwich or Wrap
My favourite option provides a balanced combination of macronutrients essential for energy replenishment and muscle recovery. The chicken offers lean protein, crucial for muscle repair and recovery. The bread provides carbohydrates for sustained energy plus replaces the energy they have been using. The addition of vegetables like lettuce and tomato contributes essential vitamins and fibre, giving this sandwich an extra boost. This sandwich is my number one pick because it can help athletes who need to refuel quickly without risking discomfort during their next game.
What is your favourite restaurant meal? Stay tuned for our next Top Five video and enjoy your next tournament! Check out our Nutrition series for more tips and meal ideas.