When you are thinking about what to eat in between hockey games, you need to focus on taking in fuel that will speed up your recovery time, so that you will be ready to hit the ice again soon. First of all, you need to drink a lot of water and take in some high-energy fuel within the first 30 minutes. During this critical recovery window, you want to focus on foods that are higher in carbohydrates, “medium” in proteins and low in fat.
So what’s the best thing for you to have after your hockey game to speed up recovery and make sure that you are feeling your best the next time you hit the ice?
The answer might surprise you….
During a hockey game, your body uses the carbohydrate stores (called glycogen) in your muscles for energy. As your glycogen levels decrease, so does your ability to perform your best. The faster these stores are replenished after exercise, the better you will be able to perform in your next game. You also need to take in some protein after your game, which speeds up recovery by repairing your damaged muscles and enhancing glycogen replacement.
One of the best things to have after a game to speed up the recovery process is chocolate milk - which is something that girls’ hockey players love to hear. Who doesn’t love chocolate milk? 
Not only does it taste great, but a 500ml serving of 1% chocolate milk has 332 calories, 5 grams of fat, 16 grams of protein and 55 grams of carbohydrates. For those of us who aren’t nutritionists, what those numbers mean is that there is a 4 to 1 ratio of carbohydrates to proteins (55:16) in chocolate milk. This 4:1 ratio has been scientifically proven to be ideal for helping players recover best after a tough game.
At the risk of sounding like a commercial, chocolate milk not only tastes great, but it gives you the complete nutrition you need after a game to refuel, recharge and get ready to hit the ice again soon.
Drink up!
~ Coach Kim
Dear Kim,
Even though chocolate milk is really good during/after games, what if milk doesn’t sit well in your stomach? Is their alternative that will work just as good?
-Megan
Hey Megan,
Thanks so much for this question - I know that not everyone’s stomachs agree with milk, so here are some other good options.
- yogurt with fruit
- half a bagel with peanut butter and banana
- a granola bar with at least 5 grams of protein
Remember - the key is to get some simple carbohydrates into the system FAST and also included some protein that will help speed up the recovery process.
~ Coach Kim
well i dont like milk, yogurt, peanutbutter or gronola bers. what should i eat?
Fruit and cheese are some other great options if you aren’t a big fan of milk, yogurt, peanut butter or granola bars. Just make sure that you are taking in some calories immediately afterwards to speed up the recovery process.
Even just having a sports drink or fruit juice is better than having nothing.
~ Coach Kim