PowerFuel™ Nutrition for Hockey Players
Hockey season is back on track, but before you go out to play – have you done your homework to make sure that your body is power-fueled? Skating and playing hard require lots of energy and enough fluids to keep you in the game. Carbohydrate-rich foods are your best bet to fueling your body. To get the most out of your performance, here are some sport nutrition tips to ensure that you are power-fueled and well hydrated before and after hockey practices and games. 
1) Choose carbohydrate-rich foods as your best energy fuel. The following foods are chock full of carbohydrates:
- Breads & Cereals (toast, crackers, granola bars, cereal)
- Vegetables & Fruit (dried fruit, fruit salad, vegetable soup and salads)
- Legumes (chick peas, lentils, kidney beans, hummus dip)
- Milk and Yogurt (plain/chocolate milk, fruit yogurt, kefir)
2) Be sure to include foods that add protein. The following foods pack a protein punch when they accompany your carbohydrate-rich foods:
- Nut butters (Peanut, almond, cashew, sesame)
- Eggs, milk, yogurt, cheese, cottage cheese
- Hummus dip, more bean than meat chili
- Lean cuts of meat, poultry or fish
How much you will need to eat and drink before and after hockey practice and games will depend upon your age, weight, height, gender, the intensity of your practice session or game and the time you spend exercising.
Typical guidelines to power-fuel your body BEFORE hockey practices or games:
Larger meals should be consumed 3-4 hours before hockey practices or games to ensure that the food that you eat is digested and you are ready to perform. Sometimes you may not have a lot of time to eat a meal so eat a large snack 1-2 hours before your workout to get the energy that you need. For practices lasting more then 60 minutes, a small snack 15-30 minutes beforehand is a good idea to ensure that you are topped up and ready to go! Use the examples below to help you plan your own pre-workout nutrition program.
| Meal Examples – Pre Workout
With milk, vegetable and/or fruit juice | Large Snack – Pre Workout
With milk, vegetable and/or fruit juice | Small Snack – Pre-Workout |
| Omelet or potato frittata | Hard cooked egg or cheese with crackers | A few crackers with fruit/vegetable juices, water |
| French toast with fruit and yogurt | Fresh fruit with cottage cheese | Piece of fresh or dried fruit with water |
| Low fibre cereal with fresh fruit and milk, toast with peanut butter and banana | Whole wheat bread or bagels with a slice of cheese or nut butter | Small granola bar with water or fruit juice |
| Sandwiches with low fat cheese, sliced roast beef/pork, turkey or chicken and veggies | Date squares, sesame snacks or oatmeal cookies | ½ small sandwich with fruit or vegetable juices, water |
| Grilled chicken and veggie kabobs on rice | Low fat yogurt with granola | Chocolate milk or fruit smoothies |
Hockey players (like all other athletes) need to ensure they are drinking enough fluids during their exercise. Water is the number one choice but if you are looking for some extra energy have some sliced oranges with water. Sport drinks have just enough energy to keep you going on the ice and they also have added electrolytes (e.g. sodium and potassium). Adding sport drink crystals to your water bottle helps promote drinking and adds flavor.
Typical guidelines to PowerFuel™ your body AFTER activity:
It is important to remember that your body needs to be refueled after activity to help your muscles recover and repair. Eat a snack or small meal rich in carbohydrates within an hour or two of finishing your practice or game. Here are some ideas to get you refueled.
| Large Snack Ideas - Post Workout
with Juice or Milk | Small Meal Ideas - Post Workout
with Juice or Milk |
| French toast fingers with maple syrup | French toast with fruit and maple syrup |
| Poached egg on an English muffin with a slice of cheese and tomato | ½ grilled cheese sandwich with tomato slices |
| Medium muffin with piece of cheese | Fruity Cottage cheese omelette |
| ½ Sandwich - Peanut butter/banana
- Hard cooked egg salad
- Meat or cheese
| Whole Sandwich - Peanut butter/banana
- Hard cooked egg salad
- Meat or cheese
|
| Smoothies or yogurt | Pasta and Meat Sauce |
| Hard boiled egg with vegetable crackers | Chili with more beans than meat |
| Hummus dip with cut-up vegetables | Lentil soup with salad |
To ensure you are practicing PowerFuel™ nutrition, keep some of these (non-perishable) food and fluid items in your sport bag, gym locker, school back pack, in the car or make your own survival nutrition kit to carry with you.
- Individual sized cereal (or pre-bagged cereal from home)
- Cereal bars/granola bars
- Canned fruit (snack packs)
- Dried and fresh fruit
- Applesauce (individual containers)
- Concentrated fruit juice (individual boxes)
- Veggie sticks (mixed vegetables)
- Trail mix (nuts/seeds/dried fruits)
- Bagels, melba toast or bread sticks
- Stoned wheat thins
- Low fat oatmeal raisin cookies
- Fig Newton bars
- Popcorn (pre-made at home and bagged)
- Jam, honey, peanut butter
- Puddings
Every athlete is different, so experiment to find what foods and fluids work best for you. Remember that you need to practice sport nutrition to be successful, just like practicing for your next game.
FAQs
Hockey players should include lean sources of protein such as chicken, turkey, fish, lean beef, eggs, and plant-based options like beans and tofu. Fats: Healthy fats are crucial for overall health and can be a source of long-lasting energy. Include sources like avocados, nuts, seeds, and olive oil in your diet.
Are energy gels good for hockey? ›
Avoiding blood sugar fluctuations and muscle cramps
LIQUID ENERGY Gels can therefore also be used in addition to carbohydrate-electrolytes drinks. They provide fast energy, can be taken easily and do not strain the digestion. Players with high sweat losses and/or cramp tendency may benefit from our MUSCLE RELAX Shot.
Can NHL players take creatine? ›
In summary, Creatine can be incredibly impactful for power-based athletes - including hockey players. Hockey player's can reap the benefits of creatine in two ways: Extra & more explosive work. Hockey players are able to get more explosive reps out with more intensity.
How do I get more energy for hockey? ›
Hockey games can be intense and last for several periods. To keep your energy levels up throughout the game, smart snacking is crucial. Opt for easily digestible and quick-energy snacks like energy bars, nuts, and fruits. Avoid sugary snacks and opt for nutrient-dense choices that provide lasting sustenance.
What protein powder do hockey players use? ›
In review, hockey players need to ensure they're getting enough protein throughout the day for optimal muscle growth and repair. If you struggle to get enough protein through diet alone, supplementing with protein powder is a wise choice, and using a whey isolate or whey hydrolysate is recommended.
What are the negatives of energy gels? ›
Cons of energy gels
Depending on the amount of water, it can be watery or denser. Such a high concentration of carbohydrates can upset some stomachs, especially when they are not consumed regularly, are consumed without water or at the wrong time.
What do NHL players eat before a game? ›
The most common main course is pasta with meat or fish. In fact, in an article about hockey player diet plans by LAKings.com staff writer Deborah Lew, 15 of the 20 NHL players she surveyed said their pre-game meal consisted of pasta plus protein (chicken, fish, or beef).
What is the best recovery drink for hockey players? ›
x Drinks containing protein are excellent after competition to help in the recovery process. Accelerade is a product with protein. Dr. Spreit indicates that chocolate milk is also an excellent post exercise drink to rehydrate an athlete and provide the needed protein required for recovery.
Should I drink protein shake before hockey? ›
Times when protein absorption is most beneficial tend to lie in the pre- and post-workout stages of physical activity. Taking a protein shake up to an hour or two before and after you hit the ice or gym ensures your muscles have plenty of fuel to to use in both the exertion and recovery phases of physical activity.
When should I take creatine before hockey? ›
Creatine is also linked to increased body mass during training. Research has shown gains of up to 0.9kg–2.2 kg (2-5lbs) more in athletes who supplement with creatine over a period of several months compared to those who don't. The best time to take creatine is 30 minutes before a workout.
Favorite pregame meal: “I'm a pretty boring person, I usually eat the same things before every game—chicken and rice. It's pretty light and makes you feel good. I just stick to what I know.”
Why do hockey players get tired so fast? ›
It is the process of converting glucose to energy in the muscle that produces lactic acid. This lactic acid then breaks down into lactate and hydrogen. It is this increase in hydrogen ions in the muscle that increases muscular acidity, which is the primary contributor to fatigue and soreness.
What is a good breakfast for hockey players? ›
What Should Hockey Players Eat for Breakfast
- Scrambled Eggs:
- Egg Breakfast Sandwich:
- Breakfast Ideas for Morning Hockey Practice/Games.
- Icelandic Yogurt:
- Granola + Ultrafiltered Skim Milk:
- Banana Pancakes:
- PB + Jam Sandwich:
- Protein Overnight Oats:
Hockey players should aim to get between 1.4 and 1.7 grams of protein per kilogram of body weight, each day. For a 160-pound (73 kg) hockey player, that equates to between 88 and 124 grams of protein each day.
What is a good protein shake for athletes? ›
Thorne is a trusted, high-quality supplement brand, and their protein powder is no exception. It's NSF Certified for Sport—one of the most thorough third-party testing organizations—making it a good option for athletes looking to refuel and boost recovery after a workout.
Are athletes allowed to take protein powder? ›
Protein powders should not replace eating nutrient-dense, protein-rich meals for athletes. Athletes have elevated protein needs, but they can usually be met with whole foods that are rich in protein.
What is the best thing to drink before a hockey game? ›
They need to consume 600-700 ML prior to going on the ice. x Water is good and a sports drink with the right additives is also recommended. An example is Gatorade Endurance. There are other products available that will work.
Should I have a protein shake before hockey? ›
Times when protein absorption is most beneficial tend to lie in the pre- and post-workout stages of physical activity. Taking a protein shake up to an hour or two before and after you hit the ice or gym ensures your muscles have plenty of fuel to to use in both the exertion and recovery phases of physical activity.
What do ice hockey players hit their stick with? ›
A hockey stick is a long shaft with a flat-faced surface, called a blade, at one end. Players use the blade to hit the puck. The puck is 3 inches (7.6 centimeters) across and 1 inch (2.5 centimeters) thick. Hockey players wear helmets and heavy padding to protect their bodies.
Do athletes use energy gels? ›
While energy drinks and chews have their merits, energy gels have proven to be a reliable choice for many athletes, especially those seeking a practical and easily manageable nutrition solution during their workouts or competitions.
Hockey players (like all other athletes) need to ensure they are drinking enough fluids during their exercise. Water is the number one choice but if you are looking for some extra energy have some sliced oranges with water. Sport drinks have just enough energy to keep you going on the ice and they also have added electrolytes (e.g. sodium and potassium). Adding sport drink crystals to your water bottle helps promote drinking and adds flavor. 