Fuel Station
Power your performance with expert nutrition guidance! Coach Fuel delivers the nutritional strategies that fuel championship-level hockey players.
From pre-game meals to post-workout recovery, learn what to eat, when to eat it, and why proper nutrition is your secret weapon on the ice.
Ready to fuel like a champion?
Coach Fuel
Nutrition Expert
Performance Nutrition Guide
Expert nutrition strategies to optimize your energy, recovery, and on-ice performance
Energy Timing
Timing is everything! Quick carbs 30 minutes before ice time for immediate energy. Avoid fats and fiber close to game time - they slow digestion when you need quick fuel.
Game Day Routine
Consistency is key! Same breakfast, same timing, same hydration routine. Your body loves predictability on game day. Stick to what works - no experiments on game day!
Hydration Power
Start hydrating 24 hours before game time. During play, small sips between shifts. Post-game, replace every pound lost with 16-20oz of fluid. Dehydration kills performance!
Mental Fuel
Your brain burns glucose too! Complex carbs keep your mind sharp for quick decisions. Omega-3s support brain health. Feed your mind like you feed your muscles - both need premium fuel!
Pre-Game Fuel
3-4 hours before game time: complex carbs, lean protein, and hydration. Think pasta with chicken, not heavy burgers. Your body is a high-performance machine - fuel it right!
Recovery Nutrition
The 30-minute window after training is golden! 3:1 carb to protein ratio helps rebuild muscles and replenish energy stores. Chocolate milk isn't just tasty - it's science!
Sleep & Performance
8-9 hours of quality sleep is when the magic happens! Growth hormone peaks, muscles repair, and memories consolidate. You can't out-train bad sleep - recovery is where champions are made.
Supplement Basics
Food first, supplements second! Creatine for power, protein powder for convenience, and a good multivitamin for insurance. But nothing beats real, whole foods for peak performance.