Pre-Game Nutrition
- Eat a meal rich in complex carbohydrates 3-4 hours before game time to provide sustained energy. Good options include:
- Chicken pasta primavera
- Quinoa and salmon salad
- Turkey avocado wrap
- Rice, veggie, and tofu stir-fry
- Have a light snack 30-60 minutes before the game for an extra energy boost. Suitable choices are:
- Banana with peanut butter
- Greek yogurt with berries
- Energy bar
- Smoothie with spinach, berries and protein powder
- Stay well hydrated in the hours leading up to the game
During Game Nutrition
- Focus on staying hydrated by drinking water or sports drinks
- Consume easily digestible carbohydrates like sports gels or fruit for quick energy if needed
Post-Game Nutrition
- Eat a meal with carbohydrates and protein within 30-60 minutes after the game to aid recovery
- Continue hydrating to replace fluids lost during play
Daily Nutrition Guidelines
- Consume 5-10 g of carbohydrate per kg of body weight daily
- Aim for 1.4-1.7 g of protein per kg of body weight daily
- Eat 4-6 meals spread throughout the day
- Include healthy fats from sources like nuts, avocado, and olive oil
- Stay well hydrated at all times
By following these nutritional guidelines, hockey players can optimize their energy levels, performance, and recovery. Proper fueling before, during, and after games and practices is crucial for on-ice success.
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