7 Foods That Field Hockey Players Should Be Eating

Field Hockey Nutrition

Do you think international player shove their faces with crisps, take aways and other junk food before training or games? Although I can’t speak for all of them, I can assure you that they are fuelling their bodies in the best way possible for optimum performance. 

Did you know that: 

• What you eat & drink affects your energy levels on the field – you should eat the right combination of foods to provide you with enough energy to last throughout a match. If you eat foods too high in sugar for example then you will likely feel a crash or a sugar low once that initial burst of energy is used up.

• Nutrition affects decision making – not eating enough, eating too much or eating the wrong foods means you will not be at optimum performance. It is quite likely that you will not be able to concentrate fully as nutrition is a basic need in order to function properly.

• Nutrition plays a vital role in recovery – Was that last niggle you had something you could have avoided with better nutrition & recovery? Make sure you are eating the right foods to aid recovery so that you’re not losing those important muscle cells which help you to be stronger and more athletic.

Field Hockey Nutrition can seem simple, but often there are a lot of variations of the same foods that have completely different nutrition values and it can leave people unaware or confused about what to eat.

The topic of nutrition for sport is very broad and I can go into a lot of detail but for the purpose of this blog, I just wanted to share some quick tips & idea’s to help you to get a better understanding of the kinds of things you should be eating. In my Mentorship Training Program I teach hockey players about exactly what to eat, when to eat it, why and in what proportions, specifically based on you.

7 Foods for Field Hockey Nutrition:

1. Salmon

Salmon is an excellent source of protein and contains anti-inflammatory omega-3 fats which are essential for athletes as they help you to focus and are also useful in aiding quicker recovery. There are various forms of salmon, my favourite is a poached salmon fillet drizzled with olive oil and a few squeezes of lemon.

2. Sweet potatoes

These may not be your number one choice but they have so much to offer. They contain more of the antioxidant beta carotene than any other fruit or vegetable. They aid in muscle recovery and are an excellent source of iron which is important in oxygen production during training.

3. Eggs

One of the most nutritious foods and are part of some of the best breakfast options for athletes. It is another high protein food which also contain good fats essential for sport’s people.

4. Banana’s

A great source of carbohydrates to fuel your muscles. They are a great snack and an excellent source of potassium which is an electrolyte that is lost from sweating. One of my personal favourite snacks is peanut butter on banana.

LOVE these! Peanut butter banana sandwich

5. Nuts

Many nuts contain some great nutrients and fight inflammation caused from high intensity exercise and sports like hockey. They are also rich in protein which supports recovery and fiber which helps to maintain your energy levels. Some great examples include almonds, walnuts and pecans. Stick to a handful or sprinkle them onto some greek yoghurt for a snack or nutritious breakfast.

6. Whey protein

One of the easiest and most convenient protein sources for athletes. There are different forms of protein powders and it depends on a number of factors which one to get but it should be on the list for the hockey player who wants to make the most of their nutrition and recover as quickly as possible. Another alternative for a recovery shake is chocolate flavoured milk or coconut water.

7. Blueberries 

Most berries are rich in antioxidants, fiber, vitamins and minerals. They are a great recovery snack and of course they are convenient to carry around with you. Add with some yoghurt with flaxseeds to make a perfect post recovery snack.

Nutrition is just one part of your performance but it is the small 1% differences which equal overall better performance. A few small changes to your nutrition can make a huge difference especially to your energy levels.

For personalised nutrition advice and guidance on improving your overall hockey performance, check out our Hockey Mentorship Program here