Fats do real work for a growing athlete. Just not in the two hours before puck drop.

Most ‘unfocused’ shifts are fuel problems, not effort problems. Ask the three questions.

Low energy = slower reactions. A banana between periods beats a can of anything.

You just went 10–12 hours without food. Something small before the skate, something real after.

The first hour after the game is when your muscles refuel fastest. Don’t waste it in the car.

Carbs get a bad rap from people who sit all day. You don’t. Know the two kinds and when.

Even a little dehydrated slows your reaction time. The rink lies to you about sweating.

A protein shake 20 minutes before the game makes you flat in the first. Move it.

Full stomach, slow legs. Eat 2–3 hours out, mostly carbs, some protein, water.