Nutrition

Everyone has energy in the beginning of the game, but to have explosive power in the third period you need to FEED THE BEAST!

Hydration is the game changer! Being only 1% down for hydration means your body can only give 95% effort and your brain is thinking 5% slower. If you are thirsty it is too late.

Focus on drinking water (not soda or Gatorade) up to 2 days before game day. 2 hours before the game or practice drink 2 cups of water. Do not chug just sipping on a bottle is fine. 

Take a SIP of water or Gatorade every time you come to the bench.

It’s all about eating good carbohydrates, a small amount of protein, and very limited to no fat. Your body will absorb the carbohydrate and turn them into energy. Fat (sugar) is something that our bodies do not readily use for energy and gets stored. It will slow you down on the ice especially towards the end of the game.

4 hours before practice/game

• Now is the time to top off the tank! It is important to have a meal rich in carbs, moderate protein, & moderate fat (think grilled chicken not crispy chicken). Pasta or rice are great options.

1 hour before practice/game (choose 1)

• 1 apple w/ a mozzarella cheese stick
• Nature Valley granola bar (package)
• Bagel with peanut butter or cinnamon raisin bagel w/a small amount of butter
• Yogurt & fruit

These next 2 small snacks are very important if making ice after the 2^nd period

30 minutes before practice/game (choose 1)

• 1 snack cup of applesauce
• 1 small vanilla yogurt
• 1 Zbar (Cliff Bar’s kid version)
• 1 banana
• 2 Graham cracker sheets

Immediately before practice/game (at the rink while putting the pads on)

(Choose 1)

• 1 rice cake
• 7-8 mini rice cakes
• 10-12 plain animal crackers (no icing)
• ¼ of a large bagel (pre-slice and packed in zip lock bag with no topping)
• 1-Fruit Leather
• 1-pack Gatorade chews

After Game: Time to Refuel (This is the time for protein and electrolytes)

• Chocolate Milk!
• Core Power from Fairlife (26 grams of protein no need to go any more than that)
• Drinkable yogurt
• Also adding in an electrolyte drink here (Gatorade, Powerade etc…)

Stay away from pizza and fried foods during the 4-hour window before game time as these are high in fat and will slow you down