Article by guest contributor Sarah Harris

In any sport it is important to keep track of both diet and exercise in order to deliver a peak performance every time.  And yet, many athletes neglect the former, choosing instead to eat a lot of foods that may not be considered very nutritious, such as pre-packaged items (high in chemical preservatives and additives like sugar and sodium), meals high in fats and carbs (good for long-term energy, but not so great for the heart), and even items they might think are healthy (like power bars, which pack a lot of protein, but also come with a huge dose of processed sugar).  Just look at hockey legend Ray Ferraro, who earned the nickname "Chicken Parm” from his penchant for chowing on this classic Italian dish (laden with unhealthy fat), as well as an incident in which he spilled the attendant marinara sauce down the front of his dress shirt just before going on air for NHL 2Night.

The truth is, any athlete who is training hard needs to make sure he or she is consuming enough calories to compensate.  But the caveat is that these calories should not only provide ample nutrition, they should also adhere to the food guidelines that suggest a certain balance of lean protein, dairy products, whole grains, fruits and veggies, and even fats.  And for any hockey player who doubts the power of what he or she eats, all he must do is look at how his on-ice performance improves when he or she starts ingesting a proper diet.  Here are just a few items that will offer the biggest boost.

Complete proteins are an absolute must as they’re needed to repair damaged muscle tissue (a frequent problem for hockey players).  But that doesn’t mean a cheeseburger, a steak, or breaded chicken covered in cheese and sauce are the only options.  Lean meats like chicken and fish are preferable to red meat because they provide protein without the added cholesterol often found in beef (and they generally provide less fat, as well).  That said, two servings of red meat per week can help to provide not only protein, but also iron.  And animal products (eggs, dairy) may also be used for the protein they provide, in moderation.

Complex carbs, like whole grains, are another must.  Along with protein, these grains provide the long-lasting fuel that athletes require to get through extended workouts, practices, and games without becoming unduly fatigued.  Sugary bars may give you a boost, but they won’t outlast the satisfaction and sustained energy you’ll enjoy after eating a turkey sandwich with wheat bread, for example, or even a simple bowl of brown rice.

And of course, fruits and vegetables will provide many of the vitamins and nutrients that everyone needs daily (although a daily multivitamin is advisable to fill in the gaps).  Fruit especially can offer a quick-burning boost of natural sugars that, unlike processed sugars, won’t lead to a crash.  Veggies will ensure that all bodily systems are functioning normally.  And many types of produce also offer antioxidants to help fight free radicals that can lead to illness.  Even fats fit into the equation since they provide instant energy when you need it, keep cells healthy, and make sure that messages are passing through the brain in a swift and orderly fashion.

The point is, hockey players need a balance of all of these nutritious items if they don’t want to end up as regulars at their local health testing centers.  So put down the processed snacks and forego the chicken parm.  Playing to the best of your ability begins with a nutritious diet and you have the power to make a change, both on and off the ice.