In the fast-paced world of hockey, success on the ice demands more than sheer strength. It requires understanding energy and how to replenish it to maintain high performance. Simply relying on your strength won’t be enough if your energy isn’t optimally fueled.

Let’s delve into the dynamic world of hockey’s energy demands and explore a comprehensive nutrition plan for pre-game, during the game, and post-game to replenish energy during gameplay strategically.

How to Prepare Your Energy and Nutrition

Understanding your energetic needs is the cornerstone of optimal performance in hockey. It is the make or break of performance.

You need to consider factors such as:

• your playing position,
• shift durations, and
• how you feel during and after the game.

This small, straightforward assessment is powerful and will help delineate your energetic needs. When you understand your needs, you can effectively tailor your pre-game and in-game energy to maximize your performance on the ice.

The Breakdown

In high school, each period lasts 15-17 minutes.

Intermissions are between 12-15 minutes.

And the time of your shift lasts 30 seconds to 2 minutes.

A rough estimate for the total calorie burns for 15 minutes ranges from 200 to 300 calories for a 155-pound player. This estimate considers the mix of aerobic and anaerobic efforts during the game.

Each one-minute shift burns about 20-35 calories.

Therefore, you must prepare and replenish those calories based on how many shifts you play to understand your total expenditure.

Just like a car, it needs fuel to keep driving.

Game Day Nutrition

Carbs provide 4 calories per 1 gram of carbohydrate. With vigorous performance, 30-60 g per hour is essential

Fats provide 9 calories per 1 gram of fat.

Protein provides 4 calories per 1 gram of protein. You want your protein to be used to rebuild muscle, not for energy.

Nutritional Routines and Food for Hockey

Staying fueled during a hockey game is crucial for maintaining energy, focus, and performance on the ice. Here are some tips for hockey players to stay fueled up:

Pre-Game Meal

Consume a balanced meal about 2-3 hours before the game, about 600 calories.

Include a mix of carbohydrates (for energy), lean proteins (for muscle support), and healthy fats.

Avoid heavy or greasy foods; they lead to discomfort and sluggishness.

Grilled Chicken Quinoa Bowl

Ingredients:

Grilled Chicken Breast (150g):

• High-quality protein to support muscle function and repair.

Quinoa (cooked, 1 cup):

• Complex carbohydrates for sustained energy.

Mixed Vegetables (e.g., broccoli, bell peppers, carrots, 1 cup):

• Provides essential vitamins, minerals, and antioxidants.

Avocado (1/4, sliced):

• Healthy fats for sustained energy and satiety.

Olive Oil (1 tablespoon):

• Adds healthy fats and enhances flavor.

Lemon Juice (1 tablespoon):

• It adds flavor and provides vitamin C.

Salt and Pepper to taste:

• Seasoning for taste and to replenish electrolytes.

Nutritional Breakdown (Approximate):

• Calories: 600
• Protein: 40g
• Carbohydrates: 45g
• Fats: 28g

This pre-game meal balances macronutrients, focusing on complex carbohydrates for sustained energy, lean protein for muscle support, and healthy fats. Additionally, including vegetables and avocado ensures a variety of vitamins and minerals.

Turkey and Sweet Potato Power Bowl

Ingredients:

Ground Turkey (150g):

• Lean protein source for muscle support.

Sweet Potato (medium-sized, cubed):

• Complex carbohydrates for energy.

Broccoli Florets (1 cup):

• Provides fiber, vitamins, and antioxidants.

Quinoa (cooked, 1/2 cup):

• Additional complex carbohydrates and protein.

Greek Yogurt (2 tablespoons):

• Adds creaminess and additional protein.

Cherry Tomatoes (1/2 cup, halved):

• Adds freshness and vitamin C.

Olive Oil (1 tablespoon):

• Healthy fats for sustained energy.

Garlic Powder, Paprika, Salt, and Pepper for taste:

• Seasoning for flavor.

Nutritional Breakdown (Approximate):

• Calories: 600
• Protein: 42g
• Carbohydrates: 60g
• Fats: 20g

Pre-Game Snacks

Consume a small, easily digestible snack 30-60 minutes before the game for proper digestion. Opt for complex carbohydrates. Save simple carbs for during the game.

Pre-game snacks for hockey should provide easily digestible energy to fuel players during the game. The ideal snack should include a mix of carbohydrates for quick energy, moderate protein for sustained power, and some healthy fats. Additionally, it’s essential to stay hydrated.

Here are some pre-game snack ideas for hockey:

Banana with Nut Butter: A banana provides quick carbohydrates, and the nut butter adds healthy fats.

Greek Yogurt Parfait: Greek yogurt, honey, and a handful of granola balance protein, carbohydrates, and healthy fats.

Energy Bars: Choose a high-quality energy bar with a good balance of carbohydrates and protein. Look for options with minimal added sugars.

Trail Mix: A mixture of nuts, seeds, and dried fruits provides healthy fats, and the dried fruits offer quick carbohydrates.

Whole Grain Crackers with Cheese: Whole grain crackers are an excellent source of complex carbs, and cheese provides protein and fats.

Fruit Smoothie: Blend a smoothie with fruits, Greek yogurt, and a splash of almond milk. This provides a quick source of carbohydrates, protein, and hydration.

Oatmeal with Berries: Oatmeal offers sustained energy, and berries provide energy and antioxidants.

Rice Cakes with Hummus: Rice cakes are easily digestible carbohydrates, and hummus adds protein and healthy fats.

Turkey or Chicken Wrap: A small whole grain wrap with lean turkey or chicken slices and some veggies. This provides a good mix of protein and carbohydrates.

Peanut Butter and Jelly Sandwich: It’s classic but effective. Whole grain bread offers complex carbohydrates, peanut butter provides healthy fats and protein, and jelly provides quick energy.

Chocolate Milk: Chocolate milk is a perfect option, providing carbohydrates, protein, and fluids for hydration.

As a rough estimate, a pre-game meal might provide anywhere from 500 to 800 calories, depending on individual factors.

The pre-game snack could contribute an additional 100 to 300 calories.

Additionally, staying hydrated by drinking water is crucial before, during, and after the game

Begin hydrating well before the game. Aim to drink at least 16-20 ounces (about 500-600 ml) of water 2-3 hours before the game to ensure adequate fluid levels.

During the Game- Between shifts on the bench.

Choosing energy-dense snacks that are easy to consume quickly during a hockey game is essential. Players have limited time during breaks, so the focus is on rapidly replenishing energy stores between shifts.

Here are some convenient and quick options for snacks during the game:

Energy Gels or Chews: Quick and designed for rapid consumption, providing a quick source of carbohydrates.

Banana Slices: Pre-sliced banana pieces for easy and quick consumption, offering natural sugars and potassium.

Fruit Puree Pouches: Portable and mess-free, providing a quick source of carbohydrates without removing gloves.

Sports Drink: Quick carbohydrates and electrolytes for hydration during the game.

Energy Bar Bites: Pre-cut into smaller, bite-sized pieces for quick and easy consumption.

Raisins or Dried Cranberries: Small and easy to eat, providing a quick source of natural sugars.

Rice Cakes with Honey: Spread a thin layer of honey on rice cakes for a quick burst of energy.

Quarter Half of a Peanut Butter Sandwich: A smaller sandwich combining protein and carbohydrates.

Nut Butter Squeeze Packs: Portable and convenient, offering a quick source of healthy fats and protein.

Mini Bagels with Jam: Small, bite-sized bagels with a smear of jam for quick carbohydrates.

Homemade Trail Mix in a Small Container: Nuts, seeds, and dried fruits are a quick, energy-dense snack.

When you exit the ice, first sit and think about refueling. Timing is of the essence for energy

Hydration- During the Game

During a hockey game, it’s essential to choose beverages that provide quick hydration and, if necessary, replenish electrolytes lost through sweat. Here are some drink options specifically for consumption during a hockey game:

Frequent Sips: Take frequent sips of water during breaks, such as between shifts. Sipping is more effective than drinking large amounts at once.

Water: Basic hydration.

• When to Consume: Sip water during short breaks, between shifts, and during stoppages in play.
• Benefits: Helps maintain fluid balance and prevent dehydration without adding calories.

Sports Drinks: Quick hydration with added electrolytes.

• When to Consume: During longer games or intense periods.
• Benefits: Provides essential electrolytes (sodium, potassium) to help replace what’s lost through sweat. Choose options with moderate sugar content.

Electrolyte Drink Tablets or Powders: Quick electrolyte replenishment without added calories.

• When to Consume: Mix with water and sip during breaks or between shifts.
• Benefits: Convenient for adjusting electrolyte intake without the sugars found in some sports drinks.

Coconut Water: Natural hydration with electrolytes.

• When to Consume: As an alternative to sports drinks during short breaks.
• Benefits: Contains potassium, sodium, and natural sugars. It provides a refreshing option without added artificial ingredients.

Diluted Fruit Juice: Quick energy with natural sugars.

• When to Consume: Before or during the game in small amounts.
• Benefits: Provides carbohydrates for a rapid energy boost. Dilute with water to reduce sugar concentration.

Hydration Pouches or Packs: Portable hydration with electrolytes.

• When to Consume: Sip during the game for quick hydration.
• Benefits: Lightweight and easy to carry, often with added electrolytes.

Homemade Infused Water: Homemade hydration.

• Purpose: Flavorful hydration without added sugars.
• When to Consume: Throughout the game.
• Benefits: Infuse water with fruits, herbs, or cucumbers for taste without additional calories.

Iced Herbal Tea: Hydration with flavor.

• When to Consume: Sip during breaks for variety in taste.
• Benefits: Low in calories, provides a different taste experience.

Ice Cubes with Electrolytes: Quick electrolyte replenishment.

• When to Consume: Suck on ice cubes during breaks.
• Benefits: It provides electrolytes in a hydrating form, and the cold can be refreshing.

Complex Carbohydrates for Intermissions

During intermissions, consuming foods, specifically complex carbohydrates, is essential to replenish glycogen stores and sustain energy levels for the remainder of the game. Here are some snack ideas rich in complex carbohydrates for intermission:

Whole Grain Energy Bars: Look for bars with whole grains like oats, quinoa, or brown rice for sustained energy.

Banana with Peanut Butter: A banana offers natural sugars and complex carbohydrates, and peanut butter adds healthy fats and some protein for sustained energy.

Honey and Almond Butter on Whole Grain Crackers: Whole grain crackers provide complex carbohydrates, and combining honey and almond butter adds quick energy and healthy fats.

Greek Yogurt with Granola: Greek yogurt is an excellent source of energy. It has a small amount of protein, and granola adds complex carbohydrates.

Trail Mix with Nuts and Dried Fruits: A mix of nuts (almonds, walnuts) and dried fruits (raisins, apricots) provides a combination of complex carbs, healthy fats, and natural sugars.

Whole Grain Bagel with Cream Cheese: Opt for a whole grain bagel for complex carbs, and cream cheese adds a touch of protein and fats.

Oatmeal Cookies: Choose cookies made with whole oats for a tasty and portable source of complex carbohydrates. Be careful of the added sugar.

Brown Rice Cakes with Hummus: Brown rice cakes are easily digestible complex carbs, and hummus adds protein and healthy fats.

Quinoa Salad with Veggies: Quinoa is a complete protein and complex carbohydrate. Mix it with colorful veggies for added nutrients.

Whole Wheat Pretzels: Low in fat and easy to digest, whole wheat pretzels provide complex carbohydrates.

Sweet Potato Slices: Roasted sweet potato slices are rich in complex carbohydrates and can be prepared beforehand.

Rice and Beans Snack Cup: A portable cup with a mix of brown rice and beans provides complex carbs and some protein.

Energy Bites with Oats and Dates: Make energy bites with oats, dates, and a touch of nut butter for a quick energy boost.

Whole Wheat Pita with Hummus: Whole Wheat Pita offers complex carbs, and hummus adds protein and healthy fats.

Whole Grain Crackers with Cheese: Whole grain crackers paired with cheese provide complex carbs, protein, and fats.

Post-Game Nutrition

Post-game nutrition is crucial for recovery, replenishing energy stores, and supporting muscle repair. The proper combination of macronutrients and micronutrients will aid recovery.

Immediately post-game, consume a snack or meal within 30 minutes to an hour after the game for optimal recovery.

For example, whey protein shakes with fruits or chocolate milk. Or you can prepare readily a Greek yogurt with berries and granola or a quinoa salad with mixed vegetables and chickpeas for after the game. Think quick, easy, simple, and nutrient-dense for immediate nutrition. This will greatly help the recovery process. Eating nothing is not good.

Sample Post-Game Meals at Home

Chicken and Vegetable Stir-Fry with Brown Rice: Provides a balance of carbohydrates, protein, and vegetables.

Grilled Salmon with Quinoa and Steamed Broccoli: Offers omega-3 fatty acids, high-quality protein, and complex carbohydrates.

Turkey Sandwich with Whole-Grain Bread with a Side of Fruit: Combines lean protein, carbohydrates, and antioxidants from fruits.

Vegetarian Burrito Bowl with Beans, Brown Rice, and Avocado: Plant-based protein, complex carbohydrates, and healthy fats.

Experiment with different combinations to find what works best for you and focus on that approach to optimize your recovery.

After the Game Hydration

Rehydration: Following the game, prioritize rehydration. Drink at least 16-24 ounces (about 500-700 ml) of water within two hours post-game to replace fluid losses.

Electrolyte Balance: Continue to choose beverages with electrolytes if you’ve sweated heavily. Consuming a balanced post-game meal can also contribute to electrolyte replenishment.

Coconut Water is a perfect hydrating drink that contains natural sugars, offering a refreshing option for quick rehydration.

Hydration

Start hydrating well before the game and continue to drink fluids throughout. Water is essential to stay hydrated. But if you are sweating a lot, you will need a sports drink to quickly replace electrolytes lost through sweat, especially during longer games or intense practices.

Hydration is a critical aspect of performance in hockey, and maintaining proper fluid balance is essential for peak physical and cognitive function for your skills on the ice.

Dehydration leads to decreased endurance, impaired skill execution, and an increased risk of injuries.

Hydration Tips

Individual Needs: Hydration varies from person to person, so pay attention to your body’s signals and adjust your fluid intake accordingly.

Climate: Such factors as temperature and humidity can affect fluid requirements. Adjust your intake based on these conditions.

Consistency is Key: Stay consistently hydrated throughout the day, not during the game. This includes practices and training sessions.

Thirst: If you’re thirsty, you may already be mildly dehydrated. Sip water regularly to prevent reaching this point.

Dark Urine: Dark urine can indicate dehydration. Aim for pale yellow urine as a sign of proper hydration.

Fatigue and Dizziness: Dehydration can lead to feelings of fatigue and dizziness. Pay attention to how you feel during the game.

Create, Optimize, and Maximize

Observe your body and experiment with different foods to see what works best. Some players prefer a larger pre-game meal, while others do well with a smaller meal and more substantial pre-game snacks.

In hockey, where split-second decisions and bursts of energy define success, understanding the science behind your body’s fueling systems is non-negotiable.

From meticulous pre-game preparations to strategic in-game fueling and comprehensive post-game recovery, the journey of a hockey player is a finely tuned balance of nutrition, endurance, and power.

Mastering the balance leads to success and dominance on the ice. As you lace up your skates and hit the rink, remember that your performance is a showcase of strength and a testament to the art and science of optimal energy utilization.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

For nutrition routines and plans, check out my book, Eat to Win.

For in game quick nutrition, check out my smoothie book, Blended Bliss.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.