It’s ice hockey season! And your skater is getting much less sunlight.
When was the last time you heard your skater say “mom, dad my muscles are sore”, probably last night or after their last practice.
Sore muscles are part of practice, and pushing the body to the next level. You can help your skater’s body decrease their sore muscles by ensuring they are eating foods rich in Vitamin D.
Vitamin D is important for the development of your youth ice hockey player’s body. Without enough Vitamin D their bones and teeth will not be as strong as they need to be and the functioning of their muscles and nerves will be impacted because Vitamin D assists with the body’s ability to absorb calcium.
Vitamin D helps to keep your player in school and on the ice by increasing their immune system’s ability to fight off colds, diseases and infections and vitamin D reduces inflammation. The pain and soreness your skater feels in their muscles after practice will be less when their diet is rich in vitamin D.
Vitamin D is actually a hormone and the best source of vitamin D is sunlight. When sunlight hits your skin, your body begins the cascading events to make vitamin D. You probably remember that from middle school science class. But all the time you player spends in school and on the ice in the winter time = much less sunshine.
Fear not! You can help your player get a minimum of 600 IU they need each day. Here are some foods rich in vitamin D
Milk, fortified 1 cup 98 IU
Orange Juice, fortified 1 cup 142 IU
Salmon, cooked 3.5 ounces 522 IU
Egg 1 large 41 IU
Total Cereal 1 cup 133 IU (milk will add more)
Shrimp 3 ounces 152 IU
Kix Cereal 1 cup 32 IU
If your skater’s isn’t getting enough vitamin D in their diet and their body stores are low they may experience fatigue and depression. Their overall mental and physical health will suffer.
The cereals listed in the table are just a few, check the food label of all the cereals you purchase so you have a wide variety of choices.
Alternatives to cow’s milk are usually fortified with vitamin D too, read the labels.
Have a great day!
Share this blog post with a friend, team mate or coach.
Until next time
Kim ~ Hockey Mom RD
For detailed youth ice hockey sports nutrition check out Kim’s book Eat, Skate, Win: 7 Steps For Your Youth Hockey Star To Eat Like A Champion. An Amazon Best Selling Hockey book.