Meal Planning

How much to eat and when to eat

Frequent eating throughout the day maintains metabolic rate and ensures constant energy levels. Frequent meals of moderate caloric quantity are preferred to large calorie meals 2-3 times a day. Try to consume calories evenly spaced throughout the day in 5-6 meals. Eating this way improves energy storage, maintains body weight, and prevents cravings and bad snacking habits. Eating meals that are balanced between carbohydrate, protein and fat.

Meal planning

  Carbs Protein Fat
Off-season training days 50-60% 20-30% 20%
Post-game with no game next day 50% 30% 20%
Post-game with back to back 60% 20% 20%
Pre-game (3-5 hours before) 60% 20% 20%
Immediate post-event 80-100%    
Training Day (3760 — calorie example)
8:00 am: Breakfast
  Ingest predominantly carbs — moderate protein — low fat — 800 cal (12 oz of water)
10:30: Weight training
  Ingest carbohydrate drink slowly — 250 kcal (24 oz of water)
11:30: Post-training snack
  80/20 - 400 kcal (50-100 g of carb, 15-30 g of protein) (24 oz of water)
2:00: Post-training meal
  60/20/20 — 600 kcal (12 oz of water)
4:00: Agility training
  Ingest carbohydrate drink slowly — 250 kcal (12 oz of water)
5:00: Post-training snack
  0/20 - 300 kcal (50-100 g of carb, 15-30 g of protein) (24 oz of water)
6:00: Dinner
  50/30/20 — 800 kcal
9:00: Late snack
  50/30/20 — 360 kcal

Sample choices for meals throughout the day

These are suggested choices for meals that you may eat during a day. The good are your best choices, the sad are those you should limit but may indulge in from time to time, and the ugly are those you should refrain from eating or pay the price!!

The Good cereals, low fat muffins, pancakes, waffles, toasts, fruit, low fat milk, egg whites
The Sad cheeses, eggs, whole milk, syrups, jams, coffee, peanut butter
The Ugly cream, rich sauces, butter, ham, bacon, sausage
Lunch, dinner and pre-workout meals
The Good fresh vegetables and fruits, salads, lightly steamed vegetables, breads, pasta, potatoes, rice, soups, skinless chicken, fish,
The Sad red meats, shellfish, cheeses, creamy sauces, eggs, non-meat pizzas, ice cream, desserts, coffee
The Ugly fried foods, oils, butter, pork, preserved meats, alcohol
Post-workout meals
The Good pasta, breads, fresh fruits and vegetables, non-creamy sauces and soups, potatoes, rice, salads, waffles, pancakes, juices, water, Powerade.
The Sad creamy sauces and soups, chicken, fish, red meats, non-meat pizzas, cheeses, coffee or caffeine drinks, ice cream, beer (2 max!)
The Ugly deep-fried or pan fried foods, oils, butter, preserved meats, hard liquor
The Good raw vegetables, fresh fruit, dried fruits, low fat crackers, low fat muffins, toast, juices, low fat cottage cheese
The Sad popcorn (no butter), pretzels, yogurt dip
The Ugly potato chips, peanuts, nachos, dips

The ugly on alcohol

Alcohol is a potent dehydrator with little nutritional value. Therefore, if you are going to drink a few beers, also drink twice as much extra water and don’t skip a meal.

This information was provided by Reg Grant, Strength and Conditioning Coach for the New York Rangers.