Fuel, 2 of 9. From Week 2 of the Hockey IQ book.
From the locker room: My whole team got into protein shakes off TikTok in Bantams and we all drank them in the car. Every one of us was flat in the first. It moved to after the game and now it actually does something.
The rule: Big protein earlier in the day and after the game. Quick carbs close to game time.
Why: Protein digests slowly. A shake or a big meat meal right before puck drop sits there, and you feel heavy and sluggish for a period. Right before the game your body wants fast-digesting carbs.
The timeline:
- 2–3 hours before: full meal, carbs + some protein
- 10–20 minutes before: light and simple, carbs only (banana, applesauce, granola bar, small sports drink)
- Within 60 minutes after: carbs + protein together. This is where the shake belongs.
Daily protein: Around 0.7–0.9 g per pound of body weight, spread across the day: eggs or yogurt at breakfast, turkey or chicken at lunch, a normal dinner. Three or four smaller doses beat one giant one.
The blender is still a good idea before games. Just skip the protein powder. Banana, berries, a spoon of oats, milk or juice. Steady carbs, an hour or two out.
Make it: Overnight Oats. ½ cup oats, ½ cup milk, ⅓ cup Greek yogurt, a spoon of peanut butter, honey. Stir in a jar, lid on, fridge overnight. Add berries in the morning. Make three on Sunday.
Parents: the long version, with the stories, is on the Athlete Nutrition guide.
FIND. A. WAY.
