How to Create a Nutrition Plan for a Hockey Player

Athletes must always be conscious of their diet and know how certain foods will affect their performance both physically and mentally. A hockey player must create a nutrition plan that will help him sustain enough energy throughout the entire game, but also provide the player with energy and enough liquid to keep up the intensity of the game throughout the intervals in which the game is played.

Things You'll Need

  • Water
  • Power gels or Power bars
  • Pasta, vegetables rich in starch, or breads
  • Meat or soy products
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Instructions

    • 1

      Eat a large meal 3 to 4 hours before practice or a game. This meal should consist of mainly carbohydrates, which burn faster than proteins or fats. Some good complex carbohydrates include pasta, wheat bread, and potatoes. The meal should also include an element of protein, such as chicken or tofu. Try to avoid a large amount of fiber in this meal, as it can lead to bloating of the stomach and cause intestinal problems while playing. If you don't have time for a large meal, you can eat a large snack consisting of the same foods, but in smaller quantities 1 to 2 hours before a game.

    • 2

      Drink plenty of water. Generally, a hockey player should try to drink a full glass of water about 15 minutes before entering the ice. During a game or heavy practice, the player should drink the equivalent of a glass of water every 10 to 15 minutes while playing. A hockey player should drink more water than a sports drink or fruit juice, as these have additives and are not as easily processed by the body.

    • 3

      Eat a small snack 15 minutes before a game. Many hockey players will eat a couple pieces of fruit or a power gel, as these have a good amount of natural sugars and carbohydrates to give them some quick burning fuel to last during the game.

    • 4

      Rehydrate the body after playing a game or practicing. Hockey players must drink a significant amount of water after playing to replace lost fluids. It is not a good idea to drink alcohol or soda during the refueling period as these beverages will further dehydrate the hockey player.

    • 5

      Eat a post-game snack within one to two hours of the end of the game. This will help nourish the athlete's body and help the muscles to recover and repair. The hockey player should eat a good combination of carbohydrates and proteins, but in smaller amounts than a full large meal. Some good ideas include peanut butter on toast, a small egg salad or tuna salad sandwich, cottage cheese with fruit, or hummus with vegetables and pita chips.