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Hockey Nutrition: What to Eat on Game Day
What you eat on game day directly affects your energy, focus, and recovery. Here's the game-day nutrition plan our coaches recommend for peak performance on the ice.
1
4 Hours Before: The Foundation Meal. A balanced plate: lean protein (chicken, fish, eggs), complex carbs (rice, pasta, sweet potato), and vegetables. This gives your body time to digest and convert food to usable energy. Avoid heavy sauces and fried food.
2
2 Hours Before: Top Off the Tank. A lighter carb-focused snack: a banana with peanut butter, oatmeal with berries, or a bagel with honey. This tops off your glycogen stores without sitting heavy in your stomach.
3
30 Minutes Before: Quick Energy. A small handful of dried fruit, a sports drink, or an energy gel. Simple sugars that hit your bloodstream fast. Don't overdo it; you don't want a sugar crash mid-game.
4
Between Periods: Stay Fueled. Small sips of a sports drink, a few orange slices, or half an energy bar. The goal is maintaining blood sugar, not filling up. Water is non-negotiable: aim for 200-300ml per period.
5
Post-Game (Within 30 Minutes): Recovery Window. This is the most important meal of game day. Your muscles are primed to absorb nutrients. Aim for a 3:1 ratio of carbs to protein: chocolate milk, a protein shake with a banana, or a turkey wrap with fruit. Don't skip this.
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