I don’t know when thanksgiving is exactly, because over in the Netherlands we don’t have thanksgiving. Anyway, here’s a typical fall/winter breakfast I tried: It’s: -oats -honey -cinnamon -eggs -apple I baked it in a pan, but to be honest it looks better than it tastes. I didn’t get the granola crunchy unfortunately and the apple was not that soft. Then I got a bowl with: Greek Yoghurt Cinnamon (again) Peanut butter (not my favorite, but it has some good calories) Drizzled it with honey. Taste wise I’d give it a 6/10, the granola isn’t too crunchy but I love the apple and cinnamon combination.

For the last day, I’ll do it a little different: Today was my game day so i thought I’d share my game day meals and my thoughts about them. Breakfast: I had my breakfast around 4 hours before puck drop: -mixed berries -granola -yoghurt It was a big meal, with some good foundational energy. Pre game snack: Apple sauce. I had this around 75-65 mins before puck drop. This one’s a favorite since it’s very quick to consume and gives you some quick absorbing sugars. The game was a good one, I felt light on my feet. Didn’t feel sluggish at all, tho could’ve been a little more physical. So I think the meals worked for me in terms of fueling. If you have any recommendations, I’d love to hear them! Post game (~30 mins after): Protein chocolate milk. This one is just great for my recovery, and chocolate milk is such a great post game or workout drink. When I got home (~50 mins after): I had the same yoghurt bowl as breakfast, I did swap the mixed berries for cherries. That is another good one for recovery. Dinner: For dinner I had a burger (made from ground beef) with baked potatoes and some 🥬 . What surprised me this week is; I eat fairly clean, but my hydration is still something I want to work on. Also my at school food isn’t as good as the other meals. My energy levels got influenced positively after meals, and I noticed that my energy was lower when i didn’t eat enough. I think almost every meal made me feel good, the only one that felt a bit worse was the pancakes. One change about my eating habits: Eat even more, especially at school! What’s one specific goal you want to work on moving forward? I want to work on getting 2200-3000 calories in consistently, to get bigger. Also hydrating more throughout the day. I am really proud of my choises I make in terms of nutrition. Not just this week but every week and day. I think I really make the best choises that lay in my control, but there’s still lots of knowledge to gain. Thanks for the challenge, Jelle

Today’s dinner was a pretty big one, it consisted of noodles (bami) with green beans and eggs, aswell as a part of my mealprepped chicken, sweet potato and broccoli, which I also had (the other part) around practice. I had already begun on my dinner since I was real hungry but still took a picture where you can see the food. Side note: I also had a bunch of fruit, 2 pears and 2 bananas. I was pretty tired today, since I had school, then gym and practice and a bike ride home back to back to back… after the meal I felt pretty full, which is a good thing, and also that tiredness that kicked in. I’d give my meal an 9/10. Very nutritious and also filling. My hydration was good today 8/10, a lot of water and juice, but forgot a salt capsule for my workouts. Tommorrow, I just want foods that help me recover well, so I’m game ready for the game Sunday. I also want to make sure I’m getting hydration and snacks in during the day, to make sure I’m getting calories in.

I’ll keep today’s post a bit short: I logged my breakfast (and pre practice fuel). It was the original yoghurt bowl I posted in the beginning, but a little different. This granola is a bit more dry but has less added sugars which is a win from the feedback of my first yoghurt bowl! I added in some trail mix for calories and some honey for quick carbs/sugars. I was pretty hungry before this breakfast and it gave me some energy and didn’t make me feel that bloated, but that might be because my body is used to eating this nearly every day. Today I was pretty sore, which isn’t great since I have a game tomorrow. So I had some mid day proetein powder+greek yoghurt with cherries. Also had a lot of trail mix throughout the day. My dinner was great; rice, chicken, cucumber, mango (poke bowl style). An improvement for tommorrow is to make sure I’m getting in a good amount of food, and getting some post game recovery foods in. Rating: 8/10 less sugars and some healthy fats ✅ Hydration: 7.2/10 good hydration, except for the evening where I got too few fluids in.

So for today’s dinner I had pancakes, but not the American ones. These are Dutch, and they’re a bit like French crepes. Thinner, and a bit different than the normal pancakes. I tasted great but it’s not too nutritious. I had some syrup and apple on top and ate some. I’d give this meal: 5/10 not too crazy healthy. I felt a bit sluggish after, but that might also be because I ate them pretty quickly. My focus after wasn’t great, but it might’ve been something else than the dinner. Today was a solid day, at school I had some high protein crackers with seeds and all that, and some mealprepped chicken rice and cucumber. Hydration: 7/10 I hydrated more today, and I could improve by immediately drinking in the morning. Also had my yoghurt bowl after school so did get some good calories in. Tommorrow I want to hydrate in the gym and in practice, and get a little better breakfast in.