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Food Knolling

Recipes For Hockey Players

A professional Hockey player's diet must support high-intensity training, muscle recovery, energy demands, and overall health. The nutrition plan needs to be balanced, focusing on lean proteins, complex carbohydrates, healthy fats, and micronutrients to enhance performance, recovery, and immune function.

Key Dietary Principles for a Professional Hockey Player

Try to eat a balanced meal every 3-4 hours to keep energy levels steady. Include a combination of carbs, protein, and fats in each meal.

Recipes for Hockey Players

We are constantly adding new recipes all the time to this section and making it better and more accessible for athletes of all age ranges and types. 

Fruits and Oatmeal Breakfast

Power Breakfast Bowl

A nutrient-dense breakfast to fuel the start of the day and prepare for training or a game.

Ingredients:

  • 1/2 cup rolled oats

  • 1 scoop vanilla protein powder (whey or plant-based)

  • 1 tbsp chia seeds

  • 1 tbsp almond butter

  • 1/2 banana, sliced

  • 1/4 cup mixed berries (blueberries, raspberries, or strawberries)

  • 1 tbsp honey or maple syrup

  • 1/2 cup unsweetened almond milk (or any milk of choice)

  • Instructions:

    1. Cook the oats with almond milk on medium heat, stirring occasionally for 5-7 minutes until it reaches a creamy consistency.

    2. Stir in the protein powder after cooking and mix until well combined.

    3. Top the oatmeal with almond butter, banana slices, berries, chia seeds, and a drizzle of honey or maple syrup.

    4. Enjoy this meal for a balanced mix of carbs, protein, and healthy fats to kickstart the day.

Power Smoothie

A quick and convenient post-workout shake to support muscle recovery and energy replenishment. Packed with protein and healthy fats, this smoothie helps with muscle repair and glycogen replenishment after training.

Ingredients:

  • 1 scoop protein powder (whey, casein, or plant-based)

  • 1 cup almond milk or milk of choice

  • 1/2 banana

  • 1/4 cup spinach or kale

  • 1 tbsp peanut butter or almond butter

  • 1/2 cup frozen berries (blueberries or mixed berries)

  • 1 tbsp flaxseeds or chia seeds

Instructions:

  1. Add all ingredients to a blender.

  2. Blend on high for 30 seconds or until smooth.

  3. Pour into a glass and enjoy post-workout for a mix of protein, carbs, and healthy fats.

Image by Nielsen Ramon

Grilled Chicken + Salad

A high-protein, nutrient-packed meal perfect for lunch or post-workout recovery. This meal provides lean protein, fiber, antioxidants, and healthy fats, promoting recovery and keeping you energized.

Ingredients:

  • 6 oz grilled chicken breast, seasoned with olive oil, salt, pepper, and herbs

  • 1/2 cup cooked quinoa or multigrain pasta

  • 1 cup mixed greens (spinach, kale, arugula)

  • 1/4 cup cucumber, diced

  • 1/4 cup cherry tomatoes, halved

  • 1/4 avocado, sliced

  • 2 tbsp olive oil and lemon juice dressing (mix olive oil, lemon juice, salt, and pepper)

Instructions:

  1. While prepping the chicken salt and pepper to taste. Grill or bake the chicken breast until fully cooked (about 6-8 minutes per side).

  2. Cook quinoa or multi grain pasta according to package instructions.

  3. In a large bowl, combine mixed greens, cucumber, tomatoes, and avocado.

  4. Slice the grilled chicken and add it to the salad.

  5. Drizzle with the olive oil and lemon dressing, toss to combine, and serve.

Salmon

Salmon + Sweet Potato

A well-rounded meal that supports muscle recovery with anti-inflammatory properties from omega-3s in the salmon.

Ingredients:

  • 6 oz grilled or baked wild-caught salmon

  • 1 medium sweet potato, roasted or mashed

  • 1 cup steamed broccoli or mixed veggies

  • 1 tbsp olive oil (for roasting)

  • Lemon wedge (for garnish)

  • Salt, pepper, and herbs (thyme, rosemary) for seasoning

Instructions:

  1. Preheat the oven to 400°F (200°C).

  2. Wash and peel the sweet potato, then slice it into cubes. Toss in olive oil, salt, and pepper, and roast for 20-25 minutes, until tender.

  3. Season the salmon with salt, pepper, and herbs, and grill or bake it for 12-15 minutes (until cooked through).

  4. Steam or sauté the broccoli or mixed vegetables with a little olive oil.

  5. Plate the salmon, sweet potato, and veggies, and squeeze fresh lemon juice over the top.

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