While this hockey season is coming close to its end in April, if you start now, you could be properly prepared for the next one. So, with all the exercise you will be going through, are you sure you have all the knowledge you need on keeping your body prepared for the tests you will put it up against?

For the bigger part of it, you will have to do the research and prep for it. But, we have prepared some nutrition tips (with assistance of 120 kg) to help you get through your days.

1. Carbohydrates

While we are constantly reminded to avoid them if we don’t want to gain weight, carbohydrates are simply the best source of energy for a person with a hardcore schedule. Planning your meals with enough carbohydrate content is very important to get through grueling training sessions.

Eating fruit, bread, yogurt, and many other foods will help you stock up for the day.

2. Protein

On the day of the game (or a similarly taxing training session), you should try to take in roughly the same amount of protein as you did carbohydrates, ideally from meat; however, you can substitute it with different protein sources.

Eating eggs, lean meat, peanut butter, and many other foods will help you prepare yourself.

Now, since you will want to digest the meal before the game starts, you should eat at least three hours before the game. On the other hand, waiting too long (or eating too early) will lead to you being hungry for the duration of the training; thus, underperforming). Test it, figure it out for yourself, and stick to it.

Also, try to avoid eating fatty meats. Fat will slow down your metabolism and it will not offer anything in return for the workout.

3. Water

We already know that staying hydrated throughout the physical trial is of utmost importance. Not only will you not perform as well if you don’t have enough liquid in your system, you are also putting your health at risk.
Scientific research has shown that even a glimpse of dehydration can be detrimental to your performance and even produce enough cortisol for your body to start breaking down the muscle tissue instead of building it up.
Drinking sports drinks is a great idea if you are not a fan of drinking bland water. They carry enough energy to keep you on your feet, even as the practice is going on. Sports drinks also come with electrolytes added into them, and usually come flavored, which a lot of athletes find helpful.

Try not to follow random internet guides to get the exact amount of water intake, but rather, talk to a specialist (since we all differ) and actively think from time to time if you are feeling thirsty.

4. After Workout

A time window of six hours after the training is the perfect moment to eat carbohydrates, as your body will not turn them into fat, but rather, will store them in your muscles. Once the time frame is over, the body will go back to standard. So, keep that in mind while planning on your diet before and after the game, and arrange your meals accordingly.

While this is a very basic guide, we would recommend you to follow it, as it is incredibly important to keep the balance of your body at the optimal levels.