Fuel the Grynd

Hockey isn’t just a sport, it’s a grind. From early morning practices to intense third periods, players burn through enormous energy reserves every game. To perform at your peak, you need more than just skill and stamina, you need the right fuel.

Whether you’re a competitive athlete or play in a rec league, this guide breaks down how to fuel before, during, and after the game so you can skate harder, recover faster, and keep embracing the Grynd.

1. Why Hockey Players Need a Solid Fuelling Plan

Hockey is an explosive, stop-and-go sport that demands speed, power, and endurance. Shifts may only last 45 seconds, but they require full-body effort - sprinting, skating, shooting, and checking in quick bursts.

Your muscles rely heavily on glycogen (stored carbs) for energy. If you don’t refuel properly, performance drops - slower reaction time, weaker shots, and heavier legs by the third period.

That’s why what you eat before, during, and after a game matters as much as how you train.

2. Pre-Game: Build Your Energy Base

2–3 Hours Before the Game

Eat a balanced meal rich in complex carbs, lean protein, and hydration. Examples:

• Chicken, rice, and vegetables

• Whole-grain pasta with light sauce

• A smoothie with oats and fruit

This gives your body time to digest and store energy.

30–60 Minutes Before You Hit the Ice

This is where Grynd Energy Waffles come in. They’re light, quick-digesting, and built for performance. One waffle delivers the carbs you need without weighing you down.

Add a 32g Grynd Endurance Butter for sustained energy through all three periods. The natural fats help slow energy release, keeping you consistent even in overtime.

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Pro Tip: Avoid heavy or greasy foods right before the game, they’ll slow you down on the ice.

3. During the Game: Stay Fuelled Between Periods

Hockey players can burn over 1,000 calories per game, depending on ice time and intensity. That means you can easily run low on glycogen midway through the game.

Between periods, reach for a Grynd 32g Endurance Butter. It’s quick, mess-free, and gives you the steady energy boost you need to keep your legs fresh.

Pair it with water or an electrolyte drink to rehydrate and maintain focus.

4. Post-Game: Recovery Wins Championships

What you do after the game sets you up for your next one. Recovery nutrition is key to rebuilding muscle, replenishing glycogen, and reducing soreness.

Within 30 minutes of finishing, grab a carb-plus-protein combo:

• A Grynd Waffle with a drizzle of Endurance Butter

• Chocolate milk or a protein shake

• Banana with nut butter

Rehydrate with plenty of water and aim for a proper post-game meal within 2 hours (lean protein, rice or pasta, and veggies).

5. Game Day Mindset: Eat Like You Train

Your fuelling routine shouldn’t start on game day, it should be part of your regular training. Practicing your nutrition strategy during practices and scrimmages helps your body adapt so there are no surprises on game night.

• Stay consistent: Eat similarly before every practice.

• Track what works: Some players need more carbs; others prefer light meals.

• Embrace the Grynd: Fuelling properly is part of your preparation and part of what separates great players from good ones.

Every shift, every period, every game, it’s all part of the Grynd.

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