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Copyright © 2005 Peak Performance. All Rights Reserved.

Prepare for Unplanned Situations

It pays to be prepared. Keep a ready supply of perishable snacks in your fridge at work/home and non-perishable ones stashed in the glove compartment of your car, your desk at work and in the side pockets of your skate bag.

Some easy non-perishable foods to have on hand are granola bars, sport drink crystals to mix with water in your water bottle, sachets of fast cook oatmeal or cream of wheat, GORP, a box of crackers, instant hot chocolate, small cereal boxes, and fruit and nut bars. Check out the vending machines to see if they have any cheese and crackers, yogurt or chocolate milk. Here are some easy snacks to make, buy or bring with you:

• A bagel with nut butter and banana
• Yogurt mixed with plain cereal (Stir in 1 Tbsp. crushed nuts for an energy boost).
• Vegetable sticks with cheese
• 1 baggy with equal amounts of unsalted pretzels, dried dates and raisins, banana chips and your favourite unsweetened cereal (Add 1 Tbsp of nuts or seeds for extra energy!).
• A banana and a small muffin (with cheese if your energy needs a greater).
• Whole-wheat pita wedges - stuffed with hummus - and fresh pepper sticks.
• 1 carton of milk (have it chocolaty sometimes!).
• Homemade yummy peanut butter high-energy bar*
• 2 home-made chocolate chip cookies (Flax Council of Canada Recipe)
• Nature Valley Granola Bar

Pre-pack these snacks in small quantities depending upon your needs. Use them throughout your practice session to keep you energized and/or choose them after practice to RE-FUEL your body!

Road trip cookies (makes 30 cookies)
3 mashed bananas ¾ cup butter 1 omega 3 egg 1 cup white sugar + ¼ cup brown sugar 1 tsp baking soda 2 ½ cups flour ¼ tsp nutmeg + ½ tsp cinnamon 1 ½ cups rolled oats ¾ cup chopped walnuts ½ cup raisins		Preheat oven to 350 degrees F Mix ingredients together in above listed order Drop by heaped tbsp on greased cookie sheet Bake for 10 minutes
Calories/Cookie	Carbohydrates	Protein	Fat
203 kcal	32 g	3 g	7 g

Great post workout recovery snack with a glass of skim milk!

 

pasta and bean soup (makes 8 servings)
1 tbsp olive oil 2 onions, finely chopped 3 stalks celery, finely chopped 1.89L bottle vegetable cocktail 3 cups (250 mL) water 1 can (19 oz/540 mL) white kidney beans, rinsed 2 cups (500 mL) whole-wheat rotini ½ tsp (2 mL) ground pepper 1 bag (170 g) baby spinach		In large saucepan heat oil over medium-high heat; cook onion and celery until soft (8 min). Stir in vegetable cocktail and water. Bring to a boil. Stir in beans and pasta. Reduce heat to medium high. Cook uncovered for 10 minutes or until pasta is tender. Remove from heat. Stir in pepper and spinach. Serve immediately.
Calories/ 2 Cup Serving	Carbohydrates	Protein	Fat
180 kcal	32 g	8 g	2.5 g

This is a fantastic post workout recovery soup both for rehydration AND refueling.

 

Copyright © 2005 Peak Performance. All Rights Reserved.