A couple days ago, I provided a 4-step plan to help hockey players put on muscle mass and gain weight over the off-season. If you missed it, you can check it out here: A 4-Step Plan for Off-Season Weight Gain
Eating effectively starts with shopping effectively. Quite simply, if you don’t have the right ingredients to eat well, it’s impossible to do so. Below is a sample grocery shopping list taken directly out of Ultimate Hockey Nutrition. For a limited time, you can get direct access to this incredible resource here: Ultimate Hockey Nutrition.
*All sources preferably grass-fed, pastured, and/or organic
Proteins
- Chicken or Turkey Breast, boneless or skinless
- Lean Ground Beef, Buffalo, Chicken or Turkey
- Lean Red Meat (top round, sirloin, London broil)
- Omega-3 Eggs
- Scallops
- Wild Alaskan Salmon
- Yogurt, plain
Vegetables and Fruits
- Asparagus
- Baby Carrots
- Baby Spinach, Triple Washed
- Bell Peppers (green, red, yellow, orange)
- Cruciferous Veggies (broccoli crowns, cauliflower, cabbage, kale)
- Cucumbers
- Mixed Frozen Vegetables
- Onions
- Tomatoes
- Apples
- Bananas
- Berries, Fresh or Frozen (cherries, raspberries, strawberries, wild blueberries, etc.)
- Dried Fruit (apricots, dates, figs, prunes)
- Oranges
- Pineapple
Grains and Other Carbohydrates
- Buckwheat
- Beans (black, chick peas, kidney, lentils)
- Old-Fashioned Oats
- Quinoa
- Sprouted Grain Breads, English Muffins, Wraps or Cereal (Ezekiel)
- Sweet Potatoes
Healthy Fats
- Cacao, shredded, 85%+
- Coconut, shredded, unsweetened
- Extra Virgin Olive Oil
- Guacamole
- Mixed Nuts (almonds, walnuts, pecans, cashews, pistachios, brazil, etc.)
- Natural Peanut/Almond/Cashew Butter
- Pastured Butter
- Pesto from Extra Virgin Olive Oil
- Seeds (chia, hemp, milled flax, pumpkin, sunflower)
Miscellaneous Items
- Coffee
- Hummus
- POM Wonderful Pomegranate Juice
- Salsa
- Spices (sea salt, pepper, cinnamon, nutmeg, onion powder, garlic powder, ginger, etc.)
- Unsweetened Almond or Hemp Milk
- White/Green/Oolong/Black/Rooibos Tea
As you may be thinking, it’s not necessary to buy each of these items with each trip. I recommend printing this list, doing a quick inventory of what you already have, and then making a list of a couple things from each category to pick up your next grocery trip. If you’re reading this and you don’t do the shopping, pass this on to whoever does. If you can make dietary changes so that 80%+ of your diet comes from the foods listed above, it will have a powerful impact on your performance and health.
To your success,
Kevin Neeld
P.S. I’m not sure how long this link will stay active, so if you recognize the profound effect nutrition can have on your performance, pick up your copy today! Get it here: Ultimate Hockey Nutrition
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