Restoring you at a home away from home

Meal Plan for a Travel Weekend

Meal Plan for a Travel Weekend
Day 1 game @ 7pm & Day 2 game @ 1pm

The recipes provided in these meal plans were prepared for the Montreal Canadiennes team during a travel weekend. All recipe portions fall within specific calorie, carb, protein, and fat amounts, so that if you eat any meal recipe you will be consuming the same nutrients in 1 portion of this recipe. The same is true for the high carb snacks like the muffins, they will all contain the same amount of energy in 1 portion. By making all your meal and snack selections equivalent in energy, you will be able to easily find an amount of energy that is perfect for you. This may mean you need to eat more than 1 portion of a meal OR more than 1 snack OR add on energizers to your meal.


THE BACKGROUND

Simple formulas can be used to calculate how much energy can be stored in your muscles. The meal plans here approximate the needs of a 70kg (155lb) hockey player training an average of 2 hours per day. Formulas will not replace individualized nutrient recommendations but will be a great starting point.

Where do the formulas come from?

The current recommendations for athletes are not the same as they were 5 years ago or even 1 year ago. New research is being published every month so this guideline is intended for use in the 2015-2016 season. If you would like to know the professional resources used to create this resource please feel welcome to contact me.


THE MENU

GUIDANCE

9:00am

This quantity of food will start the process of filling your body's energy stores for your game. Try to eat everything indicated.

12:00pm

3:00pm Pre-game meal

 
 

Eat 1/2 of the sandwich at 12 and the second half of the sandwich for your pre-game on-the-go meal.

4:00-6:30pm High Carb Snacks

 

7:00-10:00pm GAME TIME

Aim to have 30 to 60 grams of carbohydrate per hour of active time from sports products or a mixture of fruit and water. If your playing time is minimal, the extra carbohydrate is not necessary but you may benefit from a quick mouth rinse of a sugary substance instead.


10:00pm Post-Game Meal

 

Anytime before bed


9:00am Hotel Breakfast PRE-GAME MEAL

 

1 bowl of cereal (puffy cereals like cheerios have  1 to 2 cups, dense cereals have 1⁄2 to 3⁄4 cup)
1 bowl of fruit salad
1 cup of milk
Bagel with a little peanut butter spread

10:00-12:30pm HIGH CARB SNACKS

 

1:00pm-3:00pm GAME TIME

Aim to have 30 to 60 grams of carbohydrate per hour of active time from sports products or a mixture of fruit and water. If your playing time is minimal, the extra carbohydrate is not necessary but you may benefit from a quick mouth rinse of a sugary substance instead.

 


3:00pm Post-Game Meal

 

4:00-10:00 Bus Snacks

Meal Stop. Option at Tim Horton's (linkout soon). Option at McDonalds (linkout soon). Both options are not 100% optimal but good last resorts. If you do not want to eat fast food, plan ahead and bring something from home. One suggestion could be to bring the 4 ingredients shown below. These ingredients can be mixed quickly before getting on the bus for a wholesome sandwich. Replace the tuna with canned salmon or mackerel for extra omega-3 fatty acids. Peppers can easily be cut up on the spot in a locker room.

 

Optional dessert celebration that still fits into calorie requirements for the day:
1 cup of ice-cream (275 calories) 


You may be wondering about hydration. Hydration needs are very individualized and I have written a hydration guide complete with a hydration test description to give you some idea of how you can hydrate yourself effectively and efficiently.

Pearle NerenbergComment