Sweet Potatoes- rich in beta carotene, and these root vegetables contain a decent amount of vitamin C, potassium and fiber. Cooking tip: try cinnamon, cloves, nutmeg and allspice for a sweet dish or cumin, coriander, paprika or chili for a spicy dish
Mangoes- rich in vitamin C and A (1 cup contains 100% of the RDA for Vitamin C)
Unsweetened Greek Yogurt- rich in protein. A 6 oz serving contains 18g of protein
Broccoli- - a good source of vitamin C, carotenoids, vitamin K, and folic acid.
Wild Salmon- choose wild caught which are lower in PCB contaminants than farm raised. Salmon is rich in omega 3 fatty acids. Omega 3 fatty acids are great for heart health, and needed during concussion recovery.
Crispbreads - these crackers make a good fat free, crunchy snack. Some brands include: Wasa, RyKrisp, Kavli, and Ryvita. Top with cottage cheese or peanut butter, or any nut butter.
Garbanzo Beans- these beans are rich in protein, fiber, iron, magnesium, potassium and zinc. If your skater likes hummus, try garbanzo beans.
Watermelon - a great source of vitamins A and C. Plus potassium and lycopene.
Butternut Squash- this squash is a good source of vitamins A, C and fiber. Eat as a stir-fried side dish or turn into it into a soup.
Leafy Greens - kale, collards, spinach, turnip greens, mustard greens and Swiss chard are included in this category. These leafy greens are packed with vitamins A, C and K, folate, potassium, magnesium, calcium, iron, lutein and fiber. Stir-fry them, eat them raw in a salad (spinach in our house) or add them to a Green smoothie (I like kale and spinach in my smoothies).
A hockey strong meal plan is a great addition to your players summer training program. Discover what an individualized plan can do for your player click here