Moms of future champs know all too well that their budding hockey players, gymnasts, divers, and other athletes-in-training will sooner or later need to grab a bite in the car, and that they too will need pick away at the food in the lunch box while patiently waiting in the stands. What can you make to satisfy your kids’ hunger on the road, before or after their training session? And above all, what can you make that you yourself can enjoy (and warm up with) during those long hours sitting on the bench? Here are a few tips! 

A healthy, hot lunch for parents waiting on the sidelines

Cheering your kids on from the bleachers certainly works up an appetite! And such patience deserves to be rewarded! Here are a few take-away meal ideas that will give you a little lift. But first, to warm up your frozen fingers in winter (or any time you’re in a cold arena), prepare the following before you leave: 

• An ultra-creamy hot chocolate – and might as well add some whipped cream—you’ve already gotten in a few training sessions this week, after all.
• A chai tea latte – its spicy goodness is sure to wake you up.
• Your choice of herbal tea – whether herby (milk thistle, echinacea, native species or northern blends, etc.), spicy (peppermint, ginger, cinnamon, cloves, etc.), fruity (berry, peach, pineapple, etc.) or knowledgeably blended (an enjoyable combination of any of the above), it’s a guilt-free beverage you can enjoy whenever you need it. 

Next, since you deserve more than the cold leftovers from your little champ’s lunchbox, why not have:

• Pozole soup – delicious and spicy, this Mexican soup filled with vegetables and black beans will satisfy any hunger.
• Simple tortellini soup – deeply Italian, this soup will be a favourite amongst those who love stuffed pasta. For a vegetarian version, make it without the ground veal or beef.
• Slow cooker tempeh curry – do your kids refuse meatless meals? Then take advantage of this moment between grown-ups to enjoy a surprising vegetarian lunch harmoniously combining curry, cumin, ginger, coconut milk, chili, cinnamon, and maple syrup!
• Spanish beef stew – while some prefer their stew simple and traditional, others like it better with a twist, such as this Spanish version with saffron.

For beverages and foods that stay hot for hours on end, consider using Thermos-style vacuum-sealed containers. We recommend slightly reheating your dishes before adding them to the containers to compensate for the heat that will inevitably be lost.

A mess-free cold lunch and revitalizing snacks

Although it might be preferable to enjoy meals around a table with your family, sometimes obligations mean you need to neglect even your best intentions. This may mean having to feed those little mouths while on the road, between red lights! This can be doubly challenging, in that you’re asking your athletes to perform at the peak of their abilities while trying to come up with foods they can eat that don’t make too much of a mess.

If your child hasn’t had a complete meal (including protein, complex carbohydrates, and good fats) around three to four hours before their training session or game, they’ll need to snack before hitting the ice, pool, or field to ensure they have enough energy.

Here are a few healthy lunch ideas perfectly adapted to this situation:

• Shredded beef wrap – you can opt for low-fat sour cream, or even replace that with ready-made salsa to lower the amount of fat. And the good news is tortillas don’t create a lot of crumbs—your car seats will thank you.
• Jamaican cones with peach and nectarines – full of fruit (which contains sugars that will quickly get used!), these cones also contain chicken, which gives them a good dose of protein, essential for muscle recovery. To save some time, you can omit grilling them at the very end: simply stuff them and put them in your kids’ lunch boxes. They’ll still be delicious!
• Edamame spread – on slices of toasted whole-wheat bread (full of fibre!), add this puréed edamame spread mixed with ricotta, coriander, and cayenne pepper. At once fresh and a bit fatty, it has enough protein and is rich in complex carbohydrates.
• Vitamin-boost smoothie – blueberries, oat bran, chia and flax seeds, Greek yogurt, fruit juice, and a hint of honey combine to create a fortified energizing drink. This recipe makes around 4 portions, which will fill enough reusable bottles for your whole family.
• A few other quick tips…

Muffins and breads (especially those containing seeds or nuts, sweetened with fruit purée and rich in fibre) are must-haves for nutritious and delicious lunch box meals.

Homemade granola bars often contain less sugar than store-bought varieties. Try this recipe featuring pecans, slivered almonds, oats, dried cranberries, and chocolate chips.

Energy balls  require no cooking and include all the ingredients you need for a quick nutritious boost before getting the kids in their skates and equipment.

Here’s a real hockey mom trick: Keep things fresh by making a different bread, muffin, or energy ball recipe every week, doubling or tripling the quantity. Freeze half or two-thirds of what you make. In a few weeks’ time, you’ll have an impressive variety of snacks ready to be consumed based on your kids’ preferences. It will also prevent you from having to stop off at a convenience store to pick up less-healthy versions!

A matter of timing and quantities

If your child has a snack just before their sporting event, give preference to lower-fat and power-protein foods (which take longer to digest) that are rich in complex carbohydrates (such as whole grains and breads). Fruit, which also contains natural energy-boosting sugar, are also a good idea. Obviously, the less time there is between their snack and their physical activity, the more you need to limit their portions in order to reduce the chance of cramping and discomfort.

For more information on food choices for athletes, read this article.