Hockey Nutrition: What You Need to Know

Protein for Hockey Players

One of the most common topics in sports science nutrition is protein intake. Athletes know the importance of protein in the diet. However, they don’t know precisely why protein is crucial and how they should be consuming it on a daily basis.

The most vital information you must know is how much protein you have thru the whole day. It is critical to know your daily protein intake.

When it comes to protein timing, an even distribution thru the day is the best strategy you could ever use. You must do this to protect yourself from what is known as the Fractional Breakdown Rate (FBR). You have to do this to support what is known as the Fractional Synthetic Rate (FSR).

The body is consistently breaking itself down and rebuilding itself again. Your muscles are breaking down and repairing themselves on a daily basis, regardless if you train or not. This is called Protein Turnover.

Hockey Specific Advantages for Eating Carbohydrates

If you have a good   amount of carbohydrates coming in the diet every day, neither blood glucose nor muscle glycogen are lacking which gives you many benefits in both performance and recovery from your games and workouts.

Here are some of the advantages you get:

Higher training intensity: Fully restored glycogen stores and high blood glucose levels let both your muscular and nervous systems perform at peak level. If you want to lift heavier weights, run faster sprints, and do more jumps, getting in plenty of carbs.

Quicker recovery between sets: High glycogen and blood glucose levels will let you recover more completely between sets if you don’t change your rest intervals, or they can let you shorten your rest periods without reducing performance.

Quicker recovery between workouts: Not only do carbohydrates let you recover quicker between sets, they let you recover faster between games and workouts.

At-Home Hockey Workout

There is a huge difference between training and exercising.

Exercising is just being physically active. You’re doing your body weight workout and burning calories. Or, you’re going to the gym.

On the other hand, training is using the training principles that are severely woven into the science of program design and organizing both a progressively difficult training schedule and program in order to achieve a certain goal.

Floorball, practicing inside

To put it another way, training is specific, exercise is random. Exercise is all well and good for folks wanting to build some muscle, improve their health, or burn body fat. Nothing wrong with that.


If you’re a hockey player, just because you’re exercising doesn’t mean it’s going to affect your on-ice performance. You have to be using certain systems, periodization schedules, and movements that correspond with the exact demands of hockey performance. Remember, you’re in the gym to be better hockey players. You’re not in the gym just to be a better gym-person.

Is Bodyweight Hockey Training Worth It?

Bodyweight hockey specific training can be a good tool for the days you can’t get to the gym, are super pressed for time, or you’re on the road.

Also, they can be a good tool for the younger hockey players who might not have access to the same type of machinery an adult would have access to.

Even though body weight training isn’t as effective for hockey performance as training with a bunch of equipment is, it isn’t ineffective. Bodyweight training has been around for some time and has gotten some pretty amazing results.

These programs can very effective in increasing your strength, power output, performance, fat loss results, and muscle mass. Not to mention they are the ideal methods for enhancing your speed and conditioning out on the ice.

Most people’s roadblocks come with body weight work since they don’t know how to make things gradually more difficult, and they don’t know which exercises will bring them the best bang for their buck.