Post Game Nutrition

for Hockey Players

Published December 19, 2023

Do you know why proper nutrition is important for a hockey player?

We are publishing a three-part series that will focus on pre-game, game time, and post-game nutrition.

What that looks like and why it is important for a hockey player.

Part 3

Post Game Nutrition

In the demanding world of sports, an athlete is not done at the final whistle. Especially for hockey players. They face the challenge of swift recovery to maintain peak performance. Post game nutrition plays a pivotal role in their recovery process. In this article we will talk about some key things necessary to refuel energy stores, repair fatigued muscles, and prepare for the next intense session on the ice.

After a hockey game focus on replenishing carbohydrates for energy, proteins for muscle repair, and hydrate to replenish electrolytes lost through sweating. Options like lean meats, whole grains, fruits, and plenty of water aid in recovery. Lean proteins such as chicken or fish support muscle repair. Add sources of healthy fats, like avocados or nuts, for sustained energy. Consider a balanced post-game meal with these elements. Post-hockey game recovery is crucial for replenishing energy and aiding muscle repair.

Let’s break it down:

  • Hydration: Replace fluids lost through sweat by drinking water or sports drinks containing electrolytes.
  • Carbohydrates: Replenish glycogen stores with whole grains, fruits, or starchy vegetables for sustained energy.
  • Proteins: Support muscle repair with lean protein sources like chicken, fish, beans, or dairy products.
  • Electrolytes: Replace sodium, potassium, and other electrolytes lost during sweating through foods or drinks.
  • Anti-Inflammatory Foods: Include foods with anti-inflammatory properties like berries, leafy greens, or fatty fish to reduce post-exercise inflammation.
  • Rest: Ensure proper rest and sleep to facilitate overall recovery and muscle repair.

One essential to post game recovery is salt/sodium. It is crucial for recovery. Salt helps restore electrolyte balance lost through sweating. Electrolytes play a vital role in hydration, muscle function, and overall fluid balance in the body. Consuming salt post-game assists in replenishing these essential electrolytes. It promotes proper recovery and prevents dehydration. To incorporate sodium into your diet while still maintaining overall health, consider vegetables, meats, nuts, and dairy that naturally contain sodium. Turkey, salmon, tuna, beets, celery, carrots, almonds, sunflower seeds, milk, yogurt, and cheese are all great options. But remember, it’s important not to overconsume salt/sodium and maintain a balanced approach.

Post game nutrition isn’t just about eating. It extends beyond satisfying hunger. Post game nutrition is strategic. It is an investment in the hockey players’ resilience. The healthy choices an athlete makes post-game lay the foundation for enduring physical wellbeing. Whether it’s rehydrating the body or repairing muscle stores, each nutrient consumed contributes to the athlete’s recovery.

In this three-part series we have covered pregame nutrition, game time nutrition/hydration, and finally, post-game nutrition. It is important to remember to take the time to fuel your body properly before a game or practice and you will give yourself the best chance to perform at peak level and achieve your goals. Game time nutrition and hydration is important for hockey players of all levels. It can impact their energy levels, muscle recovery, and mental focus during the game. Post game nutrition aids in recovery and sets the stage for peak performance in subsequent training. A healthy diet and proper nutrition promote overall health, reduces the risk of injury, and plays a fundamental role in recovery.

In the world of hockey, the margin between success and defeat is often razor thin. The significance of nutrition cannot be overstated.

~Written by Sara O’Reilly

Check out Part 1 – Pregame Nutrition HERE!

Check out Part 2 – Game time Nutrition / Hydration HERE!