While skills are important to your growth as a player; your energy, endurance, decision -making and perception are just as important. What’s more is that certain foods can help you improve on these aspects. If you are passionate about growth on the hockey field, we guide you on the foods you can incorporate into your diet to ensure you are on track for hockey success.

Our Director and resident nutrition and recovery coach, Ruan Fourie, is a HPCSA physiotherapist and has worked with a variety of sports icons; including World Record holders’ Frankie Fredericks and Mornè Nagel (track and field athletes), Olympians’ Princess Charlene of Monaco (swimmer) and the Norwegian and Finnish Olympic sprinting teams. He has also worked with the Lions rugby team, the Sharks rugby team, the Hungary and Czech Republic tennis teams and the Mamelodi Sundowns Football Club.


Calcium is important for the health and strength of bones and muscles as well as for healthy functioning of the heart and nerves. Incorporating the following foods can help increase your intake:

  • Almonds
  • Pumpkin seeds
  • Green vegetables
  • Sardines
  • Low fat dairy

Iron is essential for boosting metabolism, allowing for proper functioning of all muscles and increasing energy production. Add these foods to your meals to make sure you are getting the iron you need:

  • Eggs
  • Meat
  • Legumes
  • Spinach

Vitamin B is also good for metabolism, as well as for blood health, by its involvement in red blood cell production, and mental health by ensuring healthy brain functioning and a general sense of wellbeing:

  • Wholegrains
  • Bananas

Zinc is key for improving immunity and helping with the body’s natural healing ability. It is also important for growth. Foods that contain zinc include:

  • Nuts
  • Seeds
  • Fish

Carbohydrates, a necessary nutrient for any sports player. They fuel the body to function effectively thus providing the energy you need for optimum performance on the field. Healthy carbohydrates to include in your meals include:

  • Wholegrain breads and pastas
  • Rolled oats
  • Bran
  • Sweet potatoes
  • Plain/low-fat yoghurts

Protein is yet another vital nutrient for hockey players, as it works to develop muscle growth and supports muscle maintenance, playing an important role in recovery after practices – this is important no matter what level you are playing at. Healthy protein foods include:

  • Lean meats
  • Eggs
  • Low-fat dairy
  • Fish
  • Legumes

Fats are also important (believe it or not), and healthy ones need to be included in your diet for providing energy and supporting brain development and health. Healthy fats can be found in:

  • Eggs
  • Fish
  • Seeds

For a healthy breakfast or weekend brunch, why not try this delicious, easy Salmon Frittata recipe that offers a quick and healthy intake of calcium, zinc, iron, protein and fats.


Find out more nutritional tips and get recovery advice from Ruan in our courses. If you missed our courses this year, be sure to keep a lookout for our 2019 course dates on our social media pages, or arrange a tailored Customised Course with us for your team or club.

For more information on our courses contact Bernadine Miller on (031) 940 5565 or Bernadine@investecacademy.com.