Taylor Nutrition

11/12/2025

GAME DAY NUTRITION MADE SIMPLE!💥
Share with a teammate!

Let’s talk about nutrient timing and how to fuel your body for peak performance using the 4–2–1 + Recovery Method 🏒💪

🥙 4 HOURS BEFORE
Goal: Build your energy reserves.
✅ Balanced meal = carbs + moderate protein + low fat + low fibre
🍽 Example: Chicken, rice, roasted veggies, fruit
💧 Hydrate well (500–750 mL water or electrolyte drink)

🥪 2 HOURS BEFORE
Goal: Top up energy and hydration.
✅ Smaller, carb-rich meal or snack
🍽 Example: Turkey sandwich, smoothie, fruit
💧 Keep sipping fluids

🍌 1 HOUR BEFORE
Goal: Quick, easy-to-digest energy.
✅ High-carb, low-fat snack
🍽 Example: Banana, applesauce, or energy bar
💧 A few sips of water or sports drink if needed

🥤 POST-RECOVERY (Within 30–60 min)
Goal: Rebuild • Rehydrate • Refuel
✅ Carbs: Replenish glycogen (1–1.2 g/kg)
✅ Protein: Repair muscles (20–30 g)
✅ Fluids: Replace sweat losses
🍽 Example: Chocolate milk, smoothie with fruit + Greek yogurt, or rice bowl with lean protein

🔥 Pro Tip: Consistent fueling = stronger performance, faster recovery, and less fatigue.

💾 Save this post for your next game day & tag a teammate who needs to level up their fueling game!

And don’t forget to connect with us at taylornutrition.ca 💪🏾

11/10/2025

10/29/2025

Game Day Fueling Tip: Timing Is Everything ⏱️

Your pre-game meal can make or break your performance — and timing is key! Aim to eat your main meal about 4 hours before game time. This gives your body time to digest and top up energy stores so you’re not skating or sprinting on a full stomach.
Here’s what to include:

 Carbohydrates: Include a large amount of carbs—1/2 plate! These include rice, pasta, oats, potatoes & more to fuel your muscles with steady energy.

Protein: Add a moderate amount (chicken, fish, eggs, tofu) to support your muscles — without slowing digestion.

Fats: Keep them moderate (avocado, nuts, olive oil) for lasting energy, but not too much — you don’t want to feel heavy on the turf or ice.

💡 Pro tip: Think “fuel early, perform strong.”

Your pre-game plate sets the tone for how you feel and play when the puck drops!

Don’t forget to connect with www.taylornutrition.ca

08/08/2025

When one of your elite hockey athletes sends you a photo of his grocery haul, you know he’s taking things seriously. As a sports dietitian, that’s always a moment worth celebrating.

Because the truth is: performance nutrition isn’t optional. It’s a key part of how athletes train, recover, and show up on game day.

If you’re not fueling properly, your recovery suffers. Your performance dips. Your energy tanks.
But when elite hockey athletes, like Josh Banini, commit to dialing in their nutrition, they give themselves a real edge — on and off the ice.

Every athlete is different. Nutrition support is personalized based on sports performance goals, health, training load, and your specific nutrient requirements.

There’s no copy-paste plan — just strategy, consistency, and a willingness to put in the work.

Proud of this kind of buy-in. Connect with us at taylornutrition.ca 💪🏾