Roy Sports Group


Top 8 Holiday Nutrition Tips for Hockey

December 4th, 2017

Holidays are a great time of year to catch up with family and friends, however, there is always a risk of performance set backs if you do not pay attention to the top 8 holiday nutrition tips.

  1. Focus on a decent bedtime. Although you may not be in bed on New Years eve at 10:00pm, try to be in bed before midnight regularly through the holiday season. Lack of sleep can increase cravings and with so many holiday treats around, self-control will become much more difficult.
  2. Have a balanced breakfast within 1 hour of waking. Studies show an increase in cravings throughout the day when an athlete chooses to skip breakfast or wait a few hours after waking to eat.
  3. Have balanced meals and snacks every 3 hours. Don’t skip meals or snacks to make up for a larger holiday feast. This will set you up for overindulging. You also risk muscle mass loss as your body becomes self-sufficient and chooses muscle wasting as an attempt to fuel. Continue to focus on key meal and snack timing, as well as combinations. Consume a plate made up of grains, protein & vegetables for meals. Snacks should consist of a fruit and protein (apple + cheese) or a grain and protein (toast + peanut butter).
  4. Choose your favorites. Enjoy your holiday favorites and skip the everyday foods such as rolls and cheese cubes.
  5. Watch for buffets. When at a buffet, load your vegetables on your plate first, followed by protein, then grain. Studies show that by doing this, you can save 600 Calories per plate!
  6. Stay hydrated. Dehydration reduces power output by 4-30%. It also reduces endurance capacity and decision-making abilities. Furthermore, dehydration can upscale your hunger levels. Assure pale morning urine and sip on water or soda water through the day and evening.
  7. Limit the extras – Set realistic goals. Avoiding holiday sweets is not realistic or enjoyable. Instead, set realistic goals before showing up an event. For example, allow yourself 2 indulgences at the event.
  8. Limit alcohol If you are consuming alcohol, be aware of the impact on performance. Whether dealing with an injury or simply recovering from daily training, remember that alcohol can delay recovery, since it causes inflammation and inhibits muscle repair. Alcohol can also cause dehydration, which impacts training performance for up to 24 hours. Finally, if watching your body fat, limiting is key.


Happy Holidays!

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