What to eat after hockey determines how quickly you recover and how you'll perform in your next match or training session. Seventy minutes of intermittent high-intensity play depletes glycogen stores and causes muscle damage that needs addressing through nutrition.
Individual variation in fluid loss during hockey can be substantial - from moderate dehydration to players who actually gain weight from drinking. Understanding your own needs is crucial for effective recovery.
The Recovery Window
Hockey involves repeated sprinting and constant movement for 70 minutes. Your muscles are depleted and damaged. The first 2 hours after playing are critical for starting recovery - this is when your body is most efficient at restoring glycogen and beginning muscle repair.
Why Post-Hockey Recovery Matters
After hockey, your body needs to:
- Rehydrate: Replace fluid lost through sweat during play
- Restore glycogen: Repeated sprinting drains muscle energy stores
- Repair muscle: High-intensity running and the bent-over position cause muscle damage
- Reduce inflammation: Contact and repetitive movements stress joints
For teams with multiple matches per week or intensive training blocks, recovery nutrition directly impacts performance in subsequent sessions.
Best Foods After Hockey
Immediately After (Within 30 mins)
Quick Recovery Options
- Organic chocolate milk - The carb-to-protein ratio aids recovery (check the label - avoid versions full of additives)
- Sports drink plus protein bar - Hydration and nutrients combined
- Banana and handful of nuts - Quick carbs, protein, potassium
- Greek yoghurt with fruit - Protein and carbs, refreshing
- Clean protein shake - Convenient if heading straight home (though Greek yoghurt above is a great real-food option)
Full Recovery Meal (Within 2 hours)
Complete Post-Match Meals
- Chicken stir-fry with rice - Balanced protein and carbs
- Pasta with bolognese sauce - Carb-heavy, good protein
- Fish and chips - Post-match favourite, substantial
- Burrito bowl - Rice, beans, protein, customisable
- Salmon with sweet potato - Protein, carbs, omega-3s for recovery
Rehydration Priority
Research on hockey players shows significant individual variation in sweat loss. Some players lose over 2% body mass during matches, while others maintain or even gain weight.
- Weigh yourself: Before and after to understand your sweat rate
- Target: Replace 150% of weight lost (e.g., 1.5L for every 1kg lost)
- Include electrolytes: Sodium helps retain fluid
- Continue for hours: Full rehydration takes time
- Monitor urine: Should be pale yellow within a few hours
Carbohydrate Restoration
Hockey's repeated sprinting depletes muscle glycogen significantly. Replenishment is essential:
- Target: 1.0-1.2g carbs per kg body weight in first hours
- Continue: High carb intake throughout the day
- Sources: Rice, pasta, bread, potatoes, fruit
- Multiple matches: Aggressive carbohydrate intake between games in tournaments
Protein for Muscle Repair
The running demands and physical contact in hockey cause muscle damage that requires protein for repair:
- Post-match target: 20-40g protein within 2 hours
- Daily requirement: 1.4-2.0g per kg body weight for regular players
- Distribution: Include protein at each meal, not just post-match
- Sources: Lean meats, fish, eggs, dairy, legumes
Recovery by Situation
After League Match
Standard recovery protocol - rehydrate, eat within 2 hours, rest. You typically have a week until the next match.
After Tournament (Multiple Matches)
Aggressive recovery between matches is critical. Eat and drink as soon as possible after each game. Prioritise carbohydrates and fluids over large protein portions when time is short.
After Training
Recovery still matters, especially during intensive training periods. Follow the same principles, adjusted for session intensity.
After Evening Match
Eat a proper recovery meal even if it's late. Skipping food to get to bed earlier impairs overnight recovery.
The Post-Match Social
Hockey club culture often includes post-match food and drinks. Some practical tips:
- Eat first: Have your recovery snack before any alcohol
- Club food helps: Whatever's available is better than nothing
- Limit alcohol: Impairs rehydration and recovery if excessive
- Drink water too: Alternate if having alcoholic drinks
The Bottom Line
Hockey depletes both fluid and glycogen stores across 70 minutes of intermittent high-intensity play. Start recovery immediately with fluids and quick carbs, then eat a balanced meal within 2 hours. Your performance in training and future matches depends on how well you recover.
