Nutrition in ice hockey

What ice hockey demands of the body

An ice hockey game consists of three periods of 20 minutes' effective playing time each. But players are not on the ice the whole time: they rotate in short, very intense shifts and recover on the bench in between. This intermittent load mainly drains the carbohydrate stores in the muscles. Swiss Ice Hockey describes depleted carbohydrate stores in the working muscles as the performance-limiting factor and notes that performance at tournaments declines over time if eating and drinking are not right.

Then there is the special environment: the air in the rink is cold, but it gets warm under the helmet, shoulder pads and pants. Players sweat considerably but notice it less than when exercising in the warmth.

Everyday training

The foundation is not laid on game day but on the days before. A balanced, varied diet with enough carbohydrates, protein and vegetables covers the needs of the vast majority of players. The position paper by the ACSM, the Academy of Nutrition and Dietetics and Dietitians of Canada stresses that amounts and timing should be adapted to training volume and goals, and refers to qualified nutrition professionals for personal plans.

In practice, for club players this means: eat regularly, plan a few more carbohydrates on intense training days, don't go hours without eating after training and bring your own water bottle.

Game day

Swiss Ice Hockey sets clear time windows for game day: the last big meal three to four hours before the game, and one to two hours before only easily digestible carbohydrates and fluids. As examples for the main meal, the federation names pasta, rice, potatoes or bread with meat or fish, plus as much vegetables or salad as can be eaten without digestive problems. The game-day planner creates the right schedule for your start time.

Drinking on the bench and in breaks

On the bench, small sips between shifts help. In intermissions, drink deliberately: Swiss Ice Hockey recommended at least half a litre per intermission for its national teams and points out that fluid deficits can hardly be made up during the game. So start the game well hydrated. Why thirst is deceptive at the rink is explained in cold & fluids.

Recovery after the game

After the final whistle, preparation for the next game begins – as Swiss Ice Hockey puts it, the end of one game day is already preparation for the next. Carbohydrates and some protein soon after exercise help refill stores and regenerate muscles; the ISSN position stand on nutrient timing describes this as particularly important when there is little time between two efforts. Everyday examples are yoghurt with fruit, chocolate milk or a sandwich – with water or a juice spritzer.

Supplements: not a must, but a risk

Protein powders, boosters and capsules are often passed around in dressing rooms. In its 2018 consensus paper, the IOC states that only a few products have well-documented effects at all, that a full dietary analysis should come before taking anything, and that contaminated products can lead to unintentional doping violations. For players subject to doping controls, NADA provides information; the Cologne List lists products that have been tested for doping substances. For youth players: no supplements without medical clearance, see children & teenagers.