The 3 Minute Breakfast Protein Shake for Hockey Players

number one protein shake for hockey playersBefore I get to breakfast talk, I have to send out a huge CONGRATULATIONS to Insider’s List members Lauren and Jeannette, who both won their respective divisions at the USA Hockey Nationals.  Lauren backstopped her team to a triple overtime victory!  Awesome, awesome job you two – I wish I could have been there to see it and thanks a million for letting me know.  I love hearing about your victories!

Okay – on to the topic at hand….If I had a dollar for every time I had a hockey player tell me that the reason they did not eat breakfast was because they are ‘not hungry’ in the morning, I would literally have tens of dollars (okay, maybe not as much as you were expecting).  And I must admit, I struggle to see how any athlete could sacrifice the return on their hard work in the gym by not taking 3-minutes to prepare breakfast.

So today I am going to share a breakfast protein shake for hockey players – and us regular people too.  In fact it is a carbohydrate and protein shake with lots of fibre, it tastes good and it takes less than 3-minutes to prepare.  I have it pretty much every morning before heading to work.  Yes, even the mornings when I get up at 4:30am – I still have this for breakfast.

Breakfast protein shake for hockey players…

Basically, you will use 1/3 plain yogurt (do not get the fat free) + a scoop of protein or protein & carbohydrate powder (I use the Vega brand) + frozen berries or fruit + top it up with orange juice + Magic Bullet Blender = YUM YUM Goodness!  Enjoy.

So there you go – now you have no excuse not to eat breakfast.  Have a great day.

By | 2012-05-09T09:31:17+00:00 May 9th, 2012|Hockey Goalie Training|16 Comments


  1. Lauren May 10, 2012 at 11:26 am - Reply

    Thanks for the shout-out! And thanks for this info, I’m always trying to figure out what the best breakfast is. (I never have a problem with not being hungry!) What about before a workout? On days when I go to the gym I eat something at home, and then it’s about 45 minutes before I start working out, so there is a little time for stuff to digest. I can’t not eat something, I get all shaky and weak. Would this be ok to have before working out?

    • Maria Mountain May 10, 2012 at 8:12 pm - Reply

      You are welcome Lauren – thanks for making me look so good – CHAMP! I think it will be good before a workout as long as it sits in your stomach okay. Some people can workout well with something in their stomach – sounds like you are one of them. I have trouble with things like running when I have food in my stomach – lifting is okay.

  2. tyler May 10, 2012 at 2:55 pm - Reply

    been doing the exact thing minus the yogurt all semester at school, quick, filling and delicious.

    • Maria Mountain May 10, 2012 at 8:10 pm - Reply

      Good man Tyler – it makes a difference doesn’t it! Try the yogurt – it gives it a nice tangy flavour.

  3. Michael May 10, 2012 at 4:46 pm - Reply

    Thanks a ton definitely going to make this my morning breakfast along with 2 pieces of wheat toast. This will especially be good for the offseason as one of my goals is to build muscle mass.(I will add two scoops of protein powder on the days that I do workouts for muscle mass)Thanks again!!!!!

    • Maria Mountain May 10, 2012 at 8:10 pm - Reply

      Yes, that is a great plan. Start with that and see how you do with adding muscle mass, if you are training properly, but still not seeing much in the way of mass gain, then do 1-2 scoops before bed as well. Happy training Michael.

  4. adrian dawe May 10, 2012 at 4:56 pm - Reply

    i’m not shure if to share this, i love the tip and if could get the powder you use it will be great.
    i was with my nutriologist yesterday and she was saying how your body need energy not building material…like a house, if you build a house when its finished you don’t put more briks in it, you put gas and light, so you don’t need a lot of animal protein for your body, you need carbohydrates! so its like this a 3-2-1 proportion, 3 parts complex carbs, 2 parts fruits and 1 part animal protein, all the vegetables you like.

    i just got back to the diet (actually eating the right way) i’ll let you know in four weeks how i did.

    im 183cm, 84.5kg and i have 18.4% body fat.

    thanks for all the sharing!

    • Maria Mountain May 10, 2012 at 8:09 pm - Reply

      Hi aDrian – I am getting your emails, but I think you are not getting mine because I have sent about 3 email replies to you, but you say in your email – “not sure if you are getting my emails” hmmmmmm

      Anyway, here is the link to the stuff I use – they redesigned the look of the container, so it looks different that the one in the video –

      Keep working man!
      Maria – from sunny/cloudy San Diego, California – I can almost see Mexico from here 🙂

  5. Glen from NZ May 10, 2012 at 6:27 pm - Reply

    Hey Maria, long time reader, first time poster. I’ve been having a single ‘one square meal’ muesli bar every morning for the past while and it’s ok but I’m looking for a fresher brekkie ( Is there any chance you have a variation on your breakfast that would suit lactose intolerant goalies?

    Any help is much appreciated.


    • Maria Mountain May 10, 2012 at 8:02 pm - Reply

      You know what – you can actually get lactose free yogurt and protein that is not whey based protein – the one I used in the video is dairy and gluten free – it will mean a little shopping around, but I would try some of the more ‘health food’ types of shops rather than the sport nutrition stores. Thanks for posting Glen!

      PS – I am putting the link in the comment below…

  6. Magnus Olsson May 11, 2012 at 2:06 am - Reply

    Hi Maria,just wanted to say that your work is very inspiring! Great stuff!
    I believe we will meet in Boston this summer at the GCG prospectscamp. Looking forward to that.
    Here is my proteinshake in the morning:
    2-3eggs, milk and a fruit or berries. Very easy and quick. About 15-20 grams of protein.

    • Maria Mountain May 15, 2012 at 5:55 am - Reply

      Yeah, looking forward to Boston in July – see you then Magnus.

  7. Jim I May 14, 2012 at 11:34 am - Reply

    Great post Maria. I have 6:20am skates 3 times a week and have been doing the protein smoothie for years. I couldn’t get through the 1.5 hours without it. I use Keifer instead of yogurt, add some walnuts or almonds and I go the fresh fruit and ice route. I also recommend the Blendtec Blender for smooth texture. Pricey but worth every penny.
    For post game, I have a protein shake waiting for me in the locker room. Two scoops Protein Powder, one teaspoon of hot chocolate mix, and coconut water for electrolytes and potassium.
    The rules of thumb that I have heard is protein within one hour of waking up…and protein within 20 minutes of finishing your workout for best results.

    • Maria Mountain May 15, 2012 at 5:54 am - Reply

      That sounds good! You are right – after the workout the sooner you can get nutrients in your body the better – the first 30-minutes is key – immediately is the best.

  8. […] ahead and ordered myself 4 containers (this is what I use to make the breakfast shake I showed you HERE) and it was legit.  I saved 50% and got free shipping because I spent over $100 dollars.  The […]

  9. […] I wasn’t hungry – if this is  you, then try this breakfast (anytime) shake […]

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