Game-Day Fueling
4 hrs pre-game
Chicken + rice + veggies, glass of water. Aim for 1g carbs / lb bodyweight.
90 min pre-game
Bagel + PB + banana, 16 oz water + electrolyte.
Between periods
Half banana, orange slices, sip electrolyte — never chug.
Within 30 min post
20-30g protein + carbs. Chocolate milk works. Refuel the tank.
Daily Targets
Calories
3,000-4,500 for D-I level training days.
Carbs
5-7g per lb bodyweight — rice, oats, potatoes, fruit.
Protein
0.8-1g per lb bodyweight — chicken, beef, eggs, whey.
Hydration
1/2 your bodyweight in oz per day, +20 oz per hour on ice.
Sleep = Your Edge
Elite athletes sleep 8-10 hrs. Every hour under 7 = measurable drop in reaction time, decision-making, and injury risk goes up. Phone out of the room by 10:30 on game nights.
Don't Do It
- ✕Skipping breakfast on lift days
- ✕Energy drinks before a game (crash in 3rd)
- ✕Ordering fried food the night before a road game
- ✕Alcohol 48 hrs before a game — dehydration + slower recovery
- ✕New food you've never eaten pre-game (GI roulette)