NUTRITION PLAYBOOK
What you eat is just as important as how you train. These meal plans are designed for girls hockey players based on guidelines from USA Hockey, the Gatorade Sports Science Institute, and certified sports nutritionists.
Carbohydrates
50-60% of calories
Your #1 fuel source for speed and endurance on the ice
Protein
0.5-0.8g per lb
Builds and repairs muscles after every workout and game
Healthy Fats
20-35% of calories
Essential for brain function, joints, and energy
Hydration
Half your body weight in oz
Even 2% dehydration slows your reaction time and speed
DAILY MEAL PLANS
TRAINING DAY
7 meals & snacks planned for optimal performance
GAME DAY FUELING TIMELINE
Full meal (pasta, chicken, rice)
Light snack (bagel, banana)
Quick carbs (pretzels, fruit)
Water every shift, sports drink if 60+ min
Chocolate milk + fruit
Full recovery meal (protein + carbs)
HYDRATION RULES
Drink half your body weight in ounces of water every day (100 lbs = 50 oz)
Drink 16-20 oz water 2-4 hours before games
Sip water every shift change — don't wait until you're thirsty
After games, drink 20-24 oz per pound lost during play
Check your pee — light yellow = hydrated, dark = drink more!
FOODS TO AVOID
Pizza & fries before games
Fatty foods slow digestion and make you sluggish
Candy & soda
Sugar crash = no energy in the 3rd period
Energy drinks
Too much caffeine is dangerous for young athletes
New foods on game day
Stick to what you know — no surprises!
Skipping meals
Your body can't perform without fuel
THE #1 RECOVERY DRINK FOR HOCKEY PLAYERS
🥛 Chocolate Milk!
It has the perfect 3:1 ratio of carbs to protein for muscle recovery. Drink it within 30 minutes after every game and hard practice. Backed by research from the Gatorade Sports Science Institute.
Sources: USA Hockey Nutrition 101 · Gatorade Sports Science Institute · Women's Hockey Life · NIH Sport Nutrition for Young Athletes