Fuel, 1 of 9. From Week 1 of the Hockey IQ book.
From the locker room: The night before a game I already know what I’m eating: chicken and rice from the dining hall, 2:30 for a 5:00 game. I stopped guessing about it sophomore year and haven’t felt heavy in a third period since.
The rule: Eat 2–3 hours before the game. Mostly carbs for energy, some protein for your muscles, water with it. If your stomach feels full, your legs will feel slow.
Why: Carbs are the fuel your legs sprint on. Protein takes longer to digest. Fried stuff and a huge plate sit in your stomach right when your body wants to send blood to your legs instead. That’s the wet-cement feeling in the second game of a tournament.
Pick one (2–3 hours before):
- 🟥🟨🟩 Grilled chicken + rice or pasta + veggies
- 🟥🟨🟩 Turkey sandwich + fruit
- 🟥🟨🟩 Eggs + toast + fruit
- 🟥🟨🟪 Greek yogurt + granola + berries
- 🟥🟨 Rice bowl with leftover chicken
Two-game day: Eat the real meal right after game one. If the gap is short, it’s a sandwich and fruit from the cooler, not a restaurant.
Game day is not the day to try something new. Find what works. Repeat it.
Make it: The Turkey Stack. 2 slices whole-grain bread, 3–4 slices turkey, 1 slice cheese, lettuce or cucumber, a little mustard or mayo. Stack, cut in half, apple or banana on the side. Wrap in foil, it travels.
Parents: the long version, with the stories, is on the Athlete Nutrition guide.
FIND. A. WAY.
