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Nutrition Basics & Recovery Recommendations with Carlee Toews

By Sno-King Staff, 11/23/22, 10:15AM PST


 We are proud to introduce Sno-King's nutritionist, Carlee Toews! 


Carlee’s passion for hockey started at a young age and eventually led her to earn a scholarship to play Division I Hockey for the UNH (University of New Hampshire) wildcats. After completing her four years, she played a year of professional women’s hockey for the Boston Pride. While attending UNH, she received a Bachelor of Science degree in Nutrition and Dietetics. Carlee then went to graduate with a Masters of Science in Nutrition and Health Promotion from Simmons University in Boston. As a former, competitive athlete, Carlee understands the integral part nutrition plays in recovery and injury prevention, increasing athletic performance, and promoting optimal health. She is excited to share evidence-based knowledge and her personal tips around sports nutrition!



As an introduction to sports nutrition, I’ll begin by sharing the basics of proper nutrition. While the needs of each individual athlete vary, the overall recommendations are fairly similar.


Macronutrients- these are the 3 key nutrients that make up the diet. Carbohydrates, protein and fat all provide energy to our body to maintain the body’s structure and systems. Let’s review what each macronutrient is important for and where we can find them in our diet.


Carbohydrates are important for:

  • Fueling for optimal performance - carbs are the body’s primary source of energy
  • Training longer and faster
  • Replenishing carbohydrate storage in the muscle
  • Carbohydrate containing foods include - fruits, bread, pasta, rice quinoa, barely, potatoes, and squash


Proteins are important for:

  • Rebuilding and repairing muscles after exercise
  • Supporting the immune function
  • Protein containing foods include - chicken, beef, pork, fish, soy products, legumes, dairy, nuts, and seeds


Fat is important for:

  • Helping the body absorb Vitamins A, D, E, and K - vitamin D is important for strong bones
  • Hormonal health
  • Feeling satisfied after a meal
  • Essential fatty acids to support brain health
  • Fats and fat-containing products include - olive oil, canola oil, butter, avocado oil, nuts, and nut butter, seeds, and fatty fish


Lastly, I always encourage the importance of recovery nutrition. It is an essential part to fueling as an athlete! Both timing and the type of nutrition are important when it comes to recovery nutrition. Eating a combination of carbohydrates and protein within 30-45 minutes after a workout or game will help your muscles recover so you can get back to practicing and performing at your best.


My favorite recovery snacks include:

  • Chocolate milk
  • Yogurt and fruit
  • Peanut butter and jam sandwich
  • Granola bars


~ Carlee Toews, Sno-King Nutritionist