Next Level Camp 2026

You will be responsible for bringing your lunch and snacks each day to camp. Remember the food you select is the fuel for your body as an athlete. See the notes from our "Coaches Corner" email about healthy choices around practices and games.

Lunch will be 10:45-11:45, daily.

Nutrition & Game Day Prep

One of the common themes our coaches discuss with players and parents is that proper nutrition is essential for youth hockey players to perform their best, recover quickly, and support healthy growth. I was able to discuss with Jeremy Braziel about building a practical guide for fueling up all week long, with special strategies for game weekends. Jeremy is a certified Athletic Trainer at UAMS and supports the nutrition and dryland program for our 14U team.

Daily Baseline (Monday–Thursday)

• Total Calories: 2,500–3,200 (adjust for body size & activity)
• Protein: 1.2–1.6g per kg body weight (~100–130g for average teen)
• Carbohydrates: 5–7g per kg body weight (moderate to fuel practices)
• Timing: Spread protein across 4–5 meals; focus on carbs around practice times

Friday: Carb-Loading & Prep

• Carbs: Increase to 7–10g per kg body weight
• Focus: Complex carbs (pasta, rice, oatmeal, potatoes, bread)
• Protein: Maintain normal intake
• Strategy: Start loading early; biggest carb meals at breakfast & lunch
• Hydration: Drink extra water throughout the day

Game Days (Saturday & Sunday) – Rule of Thumb - Grilled instead of fried, whole grains, load up on veggies, skip dressings when possible, avoid sugary drinks (No soda), choose water   Goal: Maximize energy, stay hydrated, recover post-game

Pre-Game Meal Options (3–4 hrs before):

• Oatmeal with banana, honey, peanut butter
• Whole grain pancakes with syrup
• Scrambled Eggs
• Toasted Bagel with Peanut Butter
• Turkey sausage
• Hard boiled egg
• Milk, orange juice, or water
• Avoid Sugary Cereals

Pre-Game Snack (1 hr before):

• Applesauce pouch
• Banana + pretzels
• Apple
• Trail Mix
• Water

During Game:

• Sports drink or water

Post-Game Recovery (within 30 min):

• Chocolate milk or protein smoothie with fruit
• Granola bar
• Protein Bar
• Turkey sandwich
• Water

Recovery (Sunday Evening/Monday)

• Protein: 1.6–2.0g per kg for muscle repair
• Carbs: Moderate intake
• Focus: Anti-inflammatory foods (berries, fatty fish, leafy greens), Milk, Yogurt, grilled instead of fried, whole grains, load up on veggies, skip dressings when possible, avoid sugary drinks, choose water

Jeremy also discussed how focused nutritional plans are difficult to follow when travelling for the weekend. With that in mind, we wanted to offer up some guides for quick protein solutions on the road. 

Saturday and Sunday – On the Road- Fast Food Options

Wendy’s

Apple Pecan Chicken Salad: Low in calories, packed with fruit, greens, and grilled chicken (~410 kcal; 29 g protein)

Grilled Chicken Wrap with Apple Slices: Balanced meal under 500 kcal

Small Chili: Good protein and fiber (~290 kcal, 17 g protein)

Panera Bread

Garden Avo & Egg White Sandwich (340 kcal, 19 g protein)

Asian Sesame Chicken Salad (450 kcal, 35 g protein)

Green Goddess Chicken Cobb Salad (510 kcal, 43 g protein)

Chipotle

Burrito Bowl: Chicken + black beans + guac + extra veggies (~585 kcal, 43 g protein)

Sofritas Bowl + veggies (~320 kcal, 17 g protein)

Subway

Veggie Delite Salad or Sandwich (sub 300–400 kcal) - Add grilled chicken for extra protein

Turkey Sub on Wheat – Add extra veggies

Taco Bell

Fresco Crunchy Taco (~140 kcal, 7 g fat)

Veggie Power Bowl (omit sour cream & guac) ~300–400 kcal

Chick‑fil‑A

Kale Crunch Salad or Grilled Nuggets (12‑count) (~260–390 kcal)

Egg White Scramble or Sandwich wraps (~290 kcal)

Let's go Ice Hogs!!!

Brett Zaloudek 

Head of Coaches IceHogs - NWAHA