Murrayfield Junior Ice Hockey Club


Murrayfield Juniors

Feeding your sporting child

All children need to eat balanced meals and have a healthy diet, but does this balance necessarily have to change for a sporting child?

Children need to eat the right amount, correct type and a variety of food, in order to support their increased levels of activity. However, this doesn’t mean it has to be a very different from a normal healthy balanced diet. Basically, eating for sport and physical activities should be an extension of healthy eating for life.

Murrayfield Juniors

Our Health Our Body

Our body functions as one. Every part and every organ has its own purpose and each work as part of a team. In order to ensure the body functions within its optimal capacity, it is vital we ensure we do our utmost to take proper care of it.

How we take care of our body and the bodies of our children, will ultimately dictate how well it performs -because sooner or later, wear and tear will start to appear.

• Avoid a mid-day energy crash in school, or in the middle of training or during a game?
• Have a body sufficiently well fuelled to take part in any sporting activity?
• Have steady, long lasting energy and focus?
• Build a strong and healthy body and have a happy mind?
• Learn how the correct foods are important for performance and recovery?

Over time would you also like to improve your own health and do something beneficial and positive both for yourself and the family as a whole?

If your answer is yes to any of the above questions, I would be delighted if you continue to read and find out more  how you can help your child improve their health, their physique, their concentration and ultimately excel in their sporting activities to the best of their abilities or even better,you can attend our classes.

Murrayfield Juniors

Healthy Nutrition Plan

Part 1. Digestive system

Firstly, I would like to begin with the digestive system, and highlight how important it is for you to understand how it works.
From my own personal experience I believe we need to begin teaching our children from a young age, how our body functions and why our body needs sources such as proteins, carbohydrates, fats, water, vitamins & minerals.

As long as this is explained in a simple, suitable age related way, this will hopefully mean there won’t be confused teenagers (and indeed adults) in the future, who are thinking of embarking on a type of diet that could actually turn out to be detrimental to their health or a diet which will weaken their immune system and metabolism. Ultimately, with the correct knowledge, your child will be able to recognise right from wrong and will be able to make better choices.

Part 2. Energy and The Combination of food.

Easy digestion + high nutrition = use of full energy potential/better performance. My aim is to provide you with ideas about the best times to feed your child, and more importantly, what to feed them – both before and after ice hockey practice or a match game.
My advice will also include how to feed your child on the rest day in order to ensure their optimum recovery, and I will also provide guidance on how to devise a food plan that your child can’t wait to eat!

Part 3. Quality of the Food

The quality of food is a significant obstacle we are facing these days. Through the coaching, I will be able to equip you with the knowledge you need in order to identify the foods that will be good for both your sporting child and the rest of your family. I will show you how you can make simple changes to your food shopping, with a minimum impact on your household budget. Also, I will advise you on how to deal with the different situations, for example when your child is offered junk food before or after the sport.

Part 4. Recovery / Happy Mind

Why it is important to teach your child to achieve a balance between rest and activities or study, the balance between healthy and less healthy food. How electronic devices can have a detrimental effect on your child’s performance.