Summer is winding down, homework, hockey practices, shorter days and crazy schedules are fast approaching. Take time to discover what, when and how your skater needs to fuel their body to achieve his or her goals this season.
Let's begin with the position your skater plays: forward, defense or goalie. Goalies will play the entire game, unless the coach makes a substitution based on how the game is going or injury. Forwards play 35% of the game and skaters on defense play up to 50% of the game. It is important to help your skater learn how to fuel their body for optimum performance in their games and practices. The skater who makes the connection between what, when and how much they eat and how they perform at an early age, say 11-13 yrs, will have the advantage over the skater who hasn't taken the time to learn about how sports nutrition gives them the advantage.
Imagine if you could say this about your high school aged skater or younger skater. The skater this hockey mom writes about was 16 last year when she sent this too me and had been working with me privately for 3 months "The most important result though that has come about, is how he feels when he is on the ice. I asked him if he thought it was worth it and he was like – Oh Yeah. For example, this past Monday, when he had a practice, he was the only one not doubled over from exhaustion and trying to catch his breath as the practice progressed. He felt energized and felt good. Other players may have been ready to wind up the skate, but he was still ready to go. He sees that not just for the one skate – but throughout the week with multiple training days and practices both on ice and off ice. He is working hard but his body is fueled and ready for the work because of the tips he uses to fuel his body appropriately given the requirements of his physical output for that day."
What does this skater know that your skater doesn't? He understands how the correct amount of carbohydrates, proteins, and fats give his body the champion's edge. He understands what foods to eat at what time and in what amount to out perform and out last his competition on the ice. This young man is a 2018 NHL Draft Prospect.
Carbohydrates are your skater's fuel, for the physical and mental game of hockey. Yes, protein and good fats are very important too, however I find that many skater's underestimate the amount of carbohydrates they need to fuel their body for success.
Research studies of athletes who play stop and go sports similar to hockey report carbohydrate intakes of 65% and higher have a positive impact on performance. Diets high in protein and low in carbohydrate were associated with decreased performance and fatigue during practices and games.
Now which diet do you want your skater eating this season and from today moving forward? My guess is the diet which will give your skater the advantage on the ice with speed, stamina and focus.
Here's to a successful hockey season on and off the ice. To learn about my group coaching program THE RINK email me at firstname.lastname@example.org and type THE RINK in the subject line. This is my group coaching program which includes private coaching this fall and group training sessions in youth ice hockey nutrition.
"Great Nutrition Leads To Great Performance"
Hockey Mom RD
THE RINK is your home away from home. You watched your skater take their first step for the second time on the ice at THE RINK. Now this fall you can discover the power of youth ice hockey nutrition and receive private nutrition coaching from Kim, Hockey Mom RD, at THE RINK. This rink is online. No need to leave the comfort of your home, if it isn't a hockey night. You can access coaching and the classes via your phone, tablet, computer. Private coaching at the rink is conducted via email and phone calls to fit your schedule.
When you join THE RINK you will receive 2 monthly training, which will be recorded and uploaded to a private online class where you can view them on your schedule.
THE RINK is open for fall membership from August thru the end of December 2017. You can join for a one time fee and try out THE RINK for the month of August, you will have the option to continue after your trial membership.
The trainings in August will focus on getting your skater back on a "hockey strong" eating schedule to improve their on ice speed and stamina.
If you would like more information about how you can join THE RINK and what the courses will cover this fall email email@example.com subject : THE RINK
Here's to a Championship season 2017-2018
Sample Meal Plan
Afternoon Practice or 1 Game in the afternoon
1 cup low fat Greek yogurt, 1 Clif bar, fruit serving of your choice, tea or water.
1 Cheese stick, 1 piece of fruit (ex: 1 cup of strawberries) and 12 almonds
Whole wheat sandwich roll or 2 slices of bread to make your sandwich. 3 oz grilled chicken or turkey, lettuce, tomato, mustard (if you want to get adventurous try some mashed up avocado for your sandwich spread, add good fat calories), pretzels or baked chips, 1 fruit, water or milk.
It is very important you eat a good breakfast and lunch, since you like to feel light and energized on the ice getting the majority of your calories in at breakfast and lunch will really help.
Snack (1 hr before Ice time)
2 rice cakes. Do not choose popcorn cakes as these have more fiber in them.
16 oz of water
Water, remember to take a good mouthful every 20 minutes to replace the water you are losing via sweat.
After practice snack
12 oz low fat chocolate milk and 1 banana (eat within 15-30 minutes to replenish your glycogen for your next game/practice)
4 oz baked or broiled salmon, 1 cup wild rice, side salad with dressing (1 T dressing or less) (2 cups of lettuce and spinach, grated carrots and any other salad vegetables you like, top with sliced almonds or sunflower seeds) a piece of fruit and milk or water
Bed time snack
Greek yogurt and apple
This is a generic plan to give you an idea of how to plan your skater's meals and snacks. If you would like a personalized meal plan email me at firstname.lastname@example.org, type Meal Plan in the subject line and tell me how many days you would like. I will reply to your email to gather more information about your skater to personalize their plan.
Hockey Mom RD
Author of Amazon's Best Selling Hockey and Winter Sports book Eat, Skate, Win: 7 Steps for Your Youth Ice Hockey Star to Eat Like a Champion
Summer time is a time many skaters work hard to improve their speed, stamina and explosiveness. Your skater will have much more success when they discover how the right food at the right time will power their body to the next level. Here are two videos for you. The first one is of my oldest son 2 years ago. The second video is a mini training on 3 steps to begin today to improve muscle mass and over all performance. If I can help you and your skater email me at email@example.com
Youth ice hockey players are athletes, growing children and adolescents. Did you know during the season your player may need an extra 1000 calories each day to ensure they have the energy they need for their sport. In addition, these extra calories are needed to help your child is meet their growth and developmental miles stones.
If you have a tween or teen at home you know what it is like when the "snack attack" hits. The doors to the refrigerator and pantry are opened every 10 minutes, that's what it feels like in my house with a 6' 16 yr old and a 5'8" 14 yr old. It is a challenge at times to keep good, healthy, hockey strong snacks on hand.
My go to snacks are fruit and cereal. But day after day my sons long for something different.
Here is a list of foods you may want to keep on hand to help your hockey player eat enough calories and eat Hockey Strong Snacks.
pretzels Graham crackers
mini flavored rice cakes Air crisps
trail mix Apples
granola bars baby carrots
baked chips celery sticks
Print this out and keep it on your refrigerator or bookmark it on your phone as a reference for your trips to the grocery store.
Make it a Winning Wednesday!
Hockey Mom RD
Author of Amazon's Best Selling Hockey and Winter Sports book: Eat, Skate, Win: 7 Steps For Your Youth Hockey Star To Eat Like A Champion
Did you know your youth ice hockey player wakes up taller than they were when they went to bed?
It’s true. Maybe you have noticed over the past few months that your eyes have shifted up just a little bit each day when you said good morning to your skater.
Growth spurts and ice hockey go hand and hand. Unfortunately many youth athletes don’t take time for breakfast.
It is not surprising that young athletes may skip breakfast from time to time.
On any given day you are juggling your work schedule with your home schedule and trying to make sure your skaters get up on time, have breakfast and arrive at school on time. I bet you have those mornings when your skater doesn’t want to wake up on time, sleeps in and skips breakfast.
Here is what happens when your skater skips breakfast, even on one day. Breakfast accounts for about 20 -22% of your skater’s daily calorie intake. When they don’t make time eat breakfast your skater is beginning their day ¾ tank full, which results in decreased concentration in school and decreased stamina on the ice in their afternoon practice.
When your skater makes skipping breakfast a habit they run the risk of developing Over Training Syndrome. Over time your skater's focus in school and on the ice will suffer. Their speed, stamina, and ability to recover after practice will be negatively impacted as a result of not making breakfast a priority.
To avoid the habit of skipping breakfast have some quick To Go breakfasts organized.
Plan to succeed by planning ahead. Remember what Benjamin Franklin said "When you fail to plan you plan to fail"
To learn more about youth ice hockey nutrition visit my Youtube Channel .
Here's to your skater's success on the ice and in the classroom.
Hockey Mom RD
Best selling author of Amazon's hockey book Eat, Skate, Win: 7 Steps for Your Youth Hockey Star to Eat Like A Champion.
When your skater learns how to time their food intake to match their body's needs they have enough energy to give 100% at their game or practice, they recover quicker for their next practice or game, muscle breakdown is reduced and muscle building is increased, and their risk of injury decreases.
Group coaching at THE RINK officially begin August 1st.
THE RINK is your home away from home. You will gain the knowledge and confidence to help your skater improve their speed, stamina, over all performance. Your skater will gain more confidence in their overall ability and you will discover tips and repeatable systems to decrease the stress which comes hand in hand with the joy of watching your favorite skater on the ice. Best of all, you can travel to THE RINK from the comfort of your home, or on your lunch break. That's right, you don't need to jump in the car and drive to this rink.
Can you relate with this hockey mom "With my son skating during school in the fall plus team practices and games I just couldn't pass this up."
I have designed the trainings to help you help your skater transition from summer training to season playing and competing.
This group coaching program will include:
I look forward to providing you with 1 on 1 tournament and game support throughout the fall. I look forward to seeing you at THE RINK
Hockey Mom RD
The hour before practice is the time to "top off" your skater's tank with food choices that will give your skater speed and stamina.
Your day is busy and at times your skater may be distracted with friends and activities and forget to eat, or they may make choices that are not Hockey strong, performance enhancing food choices.
The hour before ice time can be thought of as the "pit stop" at the gas station before you leave for a long trip. I don't know about you but I always make sure my gas tank is full before I leave for a trip, I hate traveling on long stretches of road and wondering when will I see an exit for gas, I never want to run out of gas on the road.
Your skater's body is the same way. If your skater has been busy all day and hasn't made eating a priority because they were so involved with what they were doing, they will arrive at the rink with 3/4 or 1/2 a tank of "fuel" in their body. They may have enough food to power thru the first 30 minutes but in the second half of practice their speed, stamina and focus will decrease and they will not be able to give 100%.
Here is a quick video which highlights chips we love in our house and when your skater can eat and enjoy these chips and not impact their on ice performance.
Check out and subscribe to my Youtube channel for more videos. I will be posting more every day this summer. If you have a food item you would like me to talk about email me at firstname.lastname@example.org
Hockey Mom RD
Creator of Create a Championship Plate and The Tournament Winner Success System
Kim is the author of Amazon's Best selling Hockey and Winter sports book: Eat, Skate, Win: 7 Steps for your youth hockey star to eat like a champion.
The Rink, it truly is your home away from home. Tonight I spent two hours at our local rink, The Carolina Ice Zone in Greenville, NC talking to parents about youth sports nutrition.
I spoke to moms, dads, a mom with a 6 month old baby, 3 yr old skaters, grandparents, adult hockey players, 20 something hockey players, and more.
They all had one thing in common: what should they eat and their skater's eat to feel better. I am happy to say I need to make more copies of my handouts before I return to the rink on Wednesday.
Some of the questions I answered were about carbohydrates, what to eat before skating, why is my hair falling out (I had some ideas, but encouraged this hockey mom to seek the advice of her MD), what are calcium rich foods that are not dairy (and no I couldn't suggest broccoli, this hockey mom shut down that suggestion about as fast as I mentioned the vegetable), protein and more. I promised them I would return with more handouts on Wednesday.
Has your skater started to ask you questions about nutrition? Do you wonder if you are 100% sure of the answer? Here is what Ben's mother wrote after I worked with him for 5 month last spring and summer (April thru August).
"Dear Kim –
I wanted to write you to say thank you for all the help you have provided Ben over the last few months. Back in late March I saw your advertisement for an eating plan for Ben for what I felt was a reasonable price and thought, what the heck, couldn’t hurt. Ben had been after me to get a nutritionist to assist him with that part of his development. He had about 3 weeks between the National Development Team tryout and the USHL combine to try to trim body fat and show improvement. I sent you an email and after we talked about Ben’s goals, you recommended that we do a 3 week one on one session between you and Ben. As you know, Ben wanted to show the coaches and scouts that he was serious and committed to playing at the highest level possible. One way to do this was to trim his body fat between the 2 events. While I still haven’t figured out how the combine calculates the body fat, I do know that he lost 8 lbs. in the few weeks between the two events and that was great. Not only did he loose the weight, but he also felt better on the ice and during the workouts."
Ben started his sports nutrition journey with a personalized plan, and then we added extra weeks of 1 on 1 coaching to the initial plan to help him achieve his goal. We worked together for a total of 5 months. Ben does not need my nutrition guidance any more, he is off a skating and uses what he learned to continue to improve his hockey game. Recently he was listed as a 2018 NHL Draft entry prospect on hockeydraftcentral.com. I am so proud of him.
Is your skater ready to take their game to the next hockey level (what I call their NHL)? If yes, click here to read more about my Personalized Youth Sports Nutrition Plan.
Here's to a championship summer.
Great nutrition leads to great performance.
Hockey Mom RD
Author of Amazon'a Best Selling Hockey and Winter Sports book: Eat, Skate, Win: 7 Steps for Your Youth Hockey Star To Eat Like A Champion.
Kim is the creator of Create a Championship Plate and Tournament Winner Success System. These on demand audio course will give your skater the champion's edge. The courses can be listened to on your phone, computer, tablet and you and your skater can discover the power of youth sports nutrition on your time and your schedule. Click here the links to read more about these courses.