Nutrition for Hockey Players: The Complete Guide

Nutrition for Hockey Players

When training for any sport, nutrition is a major point of focus so that you're in peak physical condition to make it through the season, and hockey is no different. Between all of the hits that you'll be taking in practice and games, your body will get a major test over the course of nearly the entire year. What you put in your body determines how much you get out of it. This isn't optional. It's part of the job.

Calories

Between practice and games, hockey players are torching through calories like nobody's business. On average, a hockey player burns between 5,000 to 6,000 calories per day, and it can be hard to keep up when your goal is to maintain weight rather than lose or gain.

Hockey is played in intervals due to short shifts, and few sports burn as many calories per hour. Depending on your height and weight, stay in that 5,000 to 6,000 calorie window during the season to hold your weight steady. If you're a younger player still growing, don't try to restrict calories to look lean. Your body needs the fuel to develop, recover, and skate hard every single shift.

Protein

Protein is the most important nutrient for the long run. It builds and heals the muscles you'll be hammering nonstop during the season. Hockey players should be eating 0.6 to 0.8 grams of protein per kilogram of body weight, or roughly 1.32 to 1.76 grams per pound.

Lean meats like beef, chicken, and fish are your staples. Eggs, peanut butter, and pasta round it out. Spread your protein intake across the whole day, not just one big meal at night. Your muscles recover around the clock, so your nutrition needs to work the same way.

Fats

Hockey doesn't have a strict recommended fat intake the way some other sports do. What nutritionists in the hockey world consistently push is focusing on unsaturated fats, the good ones. Foods like salmon, nuts, avocados, and chia seeds give you what you need without loading up your system with the stuff that slows you down.

Fat is not the enemy for a hockey player. It supports joint health and helps your body absorb key vitamins. Cut out the processed junk and fried food, but don't be afraid of a handful of almonds or some salmon after a hard practice.

Carbohydrates

Carbs are where timing matters most. During the offseason, dial them back and focus on protein while your training volume is lower. Once the season starts, carbs become critical fuel. Try to get about 50 percent of your calories from carbohydrates in the hour before a game so you can maintain your burst from the first shift to the last.

This is why players look their leanest at the start of the season and carry a little more weight by the playoffs. That is not a bad thing. That is your body being fueled for the grind. Whole grains, rice, oats, and fruit are your best sources. Stay away from simple sugars that spike and crash your energy mid-game.

Hydration

If you have been in full hockey equipment, you know how much you sweat. Players can lose several pounds of water weight during a single practice or game, and losing too much is dangerous. Keep a bottle within reach at all times.

Drink a minimum of six ounces of water for every 15 minutes of exercise. Some players sweat more than others, and those players need to drink even more. Sports drinks can help replace electrolytes lost during long sessions, but choose ones without unnecessary added sugars. Dehydration kills your speed and your focus before you even notice it happening.

Training and Exercise

Nutrition and training are connected. You cannot separate them. When you're taking big hits over a long season, you need muscle to absorb that punishment and keep going.

USA Hockey's strength and conditioning approach emphasizes building power over endurance, and that is the right call for this sport. Here are the core movements to focus on.

Upper Body
- Push ups
- Bench press
- Overhead press
- Dips

Lower Body
- Squats
- Step ups
- Lunges
- Hyperextensions

Additional Work
- Curls
- Wrist rollers
- Shoulder rotations
- Plyometrics
- Resistance band work

Pair your training sessions with proper post-workout nutrition. Get protein in within an hour after lifting. That is when your muscles are primed to absorb it and rebuild.

Frequently Asked Questions

What should a hockey player eat before a game?

Focus on carbohydrates and moderate protein about two to three hours before puck drop. Something like grilled chicken with rice or pasta with a lean protein source works well. Avoid heavy, greasy food that sits in your stomach. You want energy available, not digestion slowing you down.

How much water should a hockey player drink during a game?

Aim for at least six ounces every 15 minutes of activity. During intermissions, drink consistently even if you do not feel thirsty. By the time you feel thirsty, you are already behind. Bring a water bottle to the bench and use it.

Is it okay for young hockey players to follow the same nutrition plan as adults?

The general principles are the same, but younger players who are still growing need to be careful about restricting calories or cutting food groups. Growth and development require fuel. Focus on eating clean, whole foods across all categories rather than trying to look like a professional athlete at 14.

Do hockey players need supplements?

Whole food should always come first. If a player is eating a balanced diet with enough protein, carbs, fats, and calories, supplements are not necessary. A protein shake can be a convenient option after practice when a full meal is not immediately available. Talk to a doctor or registered dietitian before adding anything else to the routine.