ATP and Energy Systems

Where Does Your Energy Come From?

Every movement you make on the ice requires energy. Whether you're accelerating to the puck, battling along the boards, taking a shot, or skating through a shift, your muscles rely on a constant supply of energy to perform.The immediate source of energy for every muscle contraction is a molecule called adenosine triphosphate (ATP). ATP is often referred to as the body's energy currency because it provides the energy needed for movement. However, your muscles only store a very small amount of ATP, so your body must continuously produce more throughout practices, games, and workouts.To make ATP, your body relies on the three macronutrients found in food:Carbohydrates are broken down into glucose and stored as glycogen in your muscles and liver. They are the body's preferred fuel source during high-intensity exercise like hockey.Protein is broken down into amino acids and is primarily used to build and repair muscle tissue, although it can also be used for energy when needed.Fats are broken down into fatty acids and glycerol and provide energy during lower-intensity activity and over longer periods of time.The amount of carbohydrate, fat, or protein your body uses depends on the type, intensity, and duration of exercise. As hockey is a fast-paced, high-intensity sport with repeated bursts of explosive effort, carbohydrates play the most important role in fueling performance.Understanding how your body uses these macronutrients will help you make informed nutrition choices that support your energy, recovery, and performance both on and off the ice.

Macronutrients: Fueling Hockey Performance

Every food you eat contains nutrients that help your body perform, recover, and stay healthy. These nutrients are called macronutrients, and there are three that every hockey player should understand: carbohydrates, protein, and healthy fats. Each one has a different role, but they all work together to help you perform at your best.

Food provides three major nutrients called macronutrients:

Carbohydrates = Fuel

Protein = Repair

Fats = Support

Building a Strong Nutrition Foundation

Balanced eating starts with including a variety of nutrient-rich foods that provide the energy and support your body needs to train, recover, and perform at its best. Foods such as fruits, vegetables, whole grains, dairy products, lean proteins, legumes, nuts, and seeds provide carbohydrates, protein, healthy fats, vitamins, minerals, and fibre that support both overall health and athletic performance.Throughout these modules, you'll learn how different foods support your body before, during, and after exercise, and how to build meals and snacks that meet your individual needs.Choosing nutrient-rich foods most of the time doesn't mean avoiding processed or convenience foods. Many processed foods can be practical, nutritious choices, especially around practices, games, tournaments, and busy school schedules. The goal isn't to eat perfectly, but to focus on nutritious and balanced meals that fuel your body consistently while leaving room for flexibility and enjoyment.

Carbohydrates: Your Primary Fuel Source

Carbohydrates are the body's primary fuel source during high-intensity exercise, making them especially important for sports like hockey that involve repeated bursts of skating, sprinting, and quick movements on the ice (Dhiman& Kapri, 2023).When carbohydrates are consumed, they are broken down into glucose, which can be used immediately for energy or stored as glycogen in the muscles and liver. During exercise, these glycogen stores provide the energy needed to sustain performance.During practices and games, your muscles continually use glycogen to produce the ATP needed for movement. As these stores become depleted, your body has less readily available fuel to maintain high-intensity performance. Research shows that maintaining adequate glycogen stores helps athletes produce energy efficiently, delay fatigue, sustain exercise intensity, execute skills more effectively, and recover between training sessions (Dhiman & Kapri, 2023).If you begin a practice or game with low glycogen stores, or fail to adequately replace them afterward, you may notice:Heavy or tired legsSlower skating and accelerationReduced powerDifficulty concentrating or making quick decisionsFeeling fatigued earlier than expectedThis is often referred to as "hitting the wall,” which means your body is running low on its preferred fuel source. Your brain also relies heavily on glucose, low carbohydrate availability can contribute to both physical and mental fatigue, making it harder to stay focused and perform under pressure.Nutrient- Rich Sources of Carbohydrates

Whole Grains

  • Oatmeal

  • Brown rice

  • White rice

  • Quinoa

  • Barley

  • Whole-grain cereal

  • Whole-grain crackers

Bread and Grains

  • Whole-grain or sourdough bread

  • Bagels

  • Wraps

  • English muffins

  • Pita bread

  • Pasta (whole wheat or white)

  • Couscous

Starchy Vegetables

  • Potatoes (white or red)

  • Sweet potatoes (orange or purple)

  • Yams

  • Corn

  • Peas

  • Winter squash

Fruit

  • Bananas

  • Apples

  • Oranges

  • Berries

  • Grapes

  • Mango

  • Pineapple

  • Melon

  • Dried fruit (raisins, dates, apricots)

Dairy

  • Milk

  • Chocolate milk

  • Yogurt

  • Greek yogurt (contains carbohydrates and protein)

Legumes

  • Beans (black, kidney, navy, pinto)

  • Lentils

  • Chickpeas

  • Split peas

Other sources

  • Smoothies

  • Applesauce (unsweetened)

  • Fruit cups packed in juice

  • Granola

  • Muesli

  • Air-popped popcorn

  • Rice cakes

Aim to include carbohydrate-rich foods throughout the day to keep your glycogen stores topped up and provide your body with a steady supply of energy.

Timing Your Carbohydrates

Before Activity

Eat a carbohydrate-rich meal or snack 1-3 hours before practice or a game to top up your glycogen stores and provide energy for exercise.

Some great options include:

  • Applesauce

  • Pretzels

  • Rice cakes

  • Granola bars

  • Dates

  • Fruit leather

  • Sports drinks (during prolonged exercise)

  • 100% fruit juice (best used before, during, or after exercise)

During Activity

Most single practices and games don't require additional carbohydrates. However, they can be beneficial during:

  • Tournaments

  • Multiple games in one day

  • Long or intense training sessions lasting more than 60–90 minutes

Practical options include:

  • Fruit (e.g., bananas or oranges)

  • Applesauce pouches

  • Granola bars

  • Sports drinks

  • Energy chews

Consuming carbohydrates during prolonged activity can help maintain blood glucose levels, delay fatigue, and support performance (Dhiman & Kapri, 2023).

After Activity

Recovery begins as soon as practice or the game ends. Consuming carbohydrates after exercise helps replenish glycogen stores so your body is ready for the next training session. Pairing carbohydrates with protein also supports muscle repair and recovery (Dhiman & Kapri, 2023).

Some excellent recovery options include:

  • Chocolate milk

  • Greek yogurt with granola and fruit

  • A turkey sandwich

  • A smoothie made with milk, fruit, and Greek yogurt

  • Chicken with rice and vegetables

Fast vs. Slow Carbohydrates

You may have heard about "fast" and "slow" carbohydrates. This refers to the glycemic index (GI), which describes how quickly a carbohydrate-containing food raises blood glucose.

Lower GI carbohydrates provide a slower, more sustained release of energy and are ideal for everyday meals.

Examples include:

  • Oats

  • Whole grains

  • Sweet potatoes

  • Beans and lentils

Higher GI carbohydrates are digested more quickly and provide a rapid source of energy. They can be especially useful before, during, or immediately after intense exercise.

Examples include:

  • Sports drinks

  • Juice

  • White bread

  • Fruit snacks

  • Pretzels

The goal isn't to label carbohydrates as "good" or "bad." Instead, understanding when to choose different types of carbohydrates can help you fuel your body more effectively and maximize your performance.

Performance Tip

Choose mostly whole-food carbohydrate sources as the foundation of your diet because they provide fibre, vitamins, minerals, and antioxidants in addition to energy. Around practices, games, and tournaments, quickly digested carbohydrates, such as fruit, pretzels, sports drinks, or applesauce, can be useful when your body needs energy quickly or you're refueling after exercise.

Carbohydrates are not something athletes should fear, they are one of the most important nutrients for fueling performance, supporting recovery, and maintaining consistent energy throughout the season (Dhiman & Kapri, 2023).


Protein: The Building Blocks of Recovery

Protein plays a vital role in helping athletes recover, adapt to training, and build stronger muscles over time. Unlike carbohydrates, which are your body's primary fuel source during high-intensity exercise, protein's main job is to repair, rebuild, and maintain body tissues.

Every practice, workout, and game places stress on your muscles. This creates tiny amounts of muscle damage, which is a normal part of training. Protein provides amino acids, the building blocks your body uses to repair this damage and build stronger muscle tissue during recovery.

Muscle growth doesn't happen during your workout, it happens afterward, when your body has the nutrients and time it needs to recover.

Why Do Athletes Need More Protein?

Athletes generally require more protein than inactive individuals because they:Have more lean muscle mass to maintainExperience greater muscle breakdown during trainingNeed additional protein to support muscle repair, recovery, and adaptationMay use small amounts of protein as an energy source during prolonged or intense exerciseFor most athletes, a daily protein intake of approximately 1.2-1.8 g per kilogram of body weight is recommended to support training, recovery, and muscle adaptation (Thomas et al., 2016; Jäger et al., 2017).

Example:

A 165-pound (75 kg) athlete would need approximately:90 g of protein per day (1.2 g/kg/day)135 g of protein per day (1.8 g/kg/day)Your exact protein needs will depend on your age, body size, training volume, and goals.Nutrient- Rich Sources of Protein

Animal Sources

  • Chicken

  • Turkey

  • Lean cuts of beef, pork, and lamb

  • Eggs, egg whites

  • Milk

  • Greek yogurt

  • Cottage cheese

  • Cheese

  • Tuna, salmon and other types of fish and seafood

Legumes

  • Beans (black, kidney, navy, pinto)

  • Lentils

  • Chickpeas

Plant-Based Sources

  • Tofu

  • Tempeh

  • Edamame

  • Lentils

  • Chickpeas

  • Black beans

  • Kidney beans

  • Soy milk

  • Nuts and seeds (peanuts, almonds, walnuts, sunflower seeds, pecans, pumpkin seeds, cashews)

Choosing a variety of protein sources also provides important vitamins and minerals that support overall health and athletic performance.

Protein Timing Matters

Your body can only use a certain amount of protein for muscle building at one time. Instead of eating most of your protein at dinner, aim to spread your intake evenly throughout the day.

Include protein:

  • At breakfast

  • At lunch

  • At dinner

  • In snacks

  • Within 1-2 hours after practices, games, and workouts

Pairing protein with carbohydrates after exercise supports both muscle repair and glycogen replenishment, helping you recover more effectively for your next training session. Aim to include a source of protein at each meal and snack throughout the day.

Do Athletes Need Protein Powder?

Protein powder can be a convenient option when you're busy or unable to eat a meal after training, but it should never replace a balanced diet.

Whole foods provide much more than protein. They also contain carbohydrates, healthy fats, vitamins, minerals, fibre, and other nutrients that support health, recovery, and performance.

If you choose to use a protein supplement, a quality whey concentrate or whey isolate is suitable for most athletes. Plant-based protein powders can also be an effective option for athletes following vegetarian or vegan diets.

Can You Eat Too Much Protein?

Protein is essential for muscle growth and recovery, but more isn't always better.

Once your body has enough protein to support muscle repair and growth, consuming significantly more does not build extra muscle. Excess protein is simply used for energy or stored as body fat if your overall calorie intake exceeds your needs.

Focusing too heavily on protein can also mean eating too few carbohydrates. Because carbohydrates are your body's primary fuel source during hockey, not eating enough can lead to:

  • Lower energy levels

  • Slower recovery

  • Earlier fatigue

  • Reduced skating speed and power

  • Decreased concentration during practices and games

The goal isn't to eat as much protein as possible, but to eat the right amount, spread throughout the day, while also consuming enough carbohydrates and healthy fats to support your training.

Performance Tip: Protein builds and repairs muscle, but carbohydrates fuel your performance. The best recovery meals include a balance of protein, carbs, and fats.


Fats: Supporting Performance, Recovery, and Long-Term Health

Healthy fats are an essential part of every hockey player's diet. While carbohydrates are your body's primary fuel source during high-intensity exercise and protein supports muscle repair, healthy fats play many important roles that help you train, recover, and stay healthy throughout the season (Puglisi, 2012).

Fat is your body's most concentrated source of energy, providing 9 calories per gram- more than twice the energy provided by carbohydrates or protein. Although fat isn't your primary fuel during intense skating, it becomes increasingly important during lower-intensity activity, recovery, and meeting the high energy demands of training.

For most athletes, 20-30% of total daily calories should come from healthy fats. Rather than avoiding fat, focus on choosing high-quality sources that support both performance and long-term health.

Why Healthy Fats Matter

Healthy fats help to:Support brain and nervous system functionMaintain heart and cardiovascular healthProduce hormones involved in growth, recovery, and metabolismAbsorb the fat-soluble vitamins A, D, E, and KProvide long-lasting energy during lower-intensity activity and recoveryHelp you feel satisfied between mealsSupport your immune systemPromote your body's normal inflammatory response after training and competitionHealthy fats are not something athletes should fear. Eating enough healthy fats is important for maintaining overall health, supporting recovery, and performing at your best throughout the season.Nutrient- Rich Sources of Healthy Fats

Healthy Oils/Fats

Extra virgin olive oilAvocado oilFlaxseed oilCoconut oilButter 

Nuts and Seeds

AlmondsWalnutsPistachiosCashewsChia seedsFlaxseedPumpkin seedsSunflower seedsHemp seedsNatural nut butters

Fatty Fish

SalmonTroutSardinesMackerelTuna

Other Healthy Fat Sources

AvocadosOlives

Choosing the Right Types of Fat

Not all dietary fats are the same. The majority of the fat you eat should come from unsaturated fats, which support heart health and athletic performance.Choose most often:Extra virgin olive oilAvocadosNuts and nut buttersSeeds (chia, flax, hemp, pumpkin, sunflower)Fatty fish (salmon, trout, sardines, mackerel)OlivesEat in moderation:ButterFull-fat cheeseCoconut oilLimit when possible:Deep-fried foodsFast foodPackaged snack foods (chips, pastries, donuts)Foods containing trans fats or partially hydrogenated oilsThese foods tend to be higher in saturated fat, sodium, added sugars, and highly processed ingredients while providing fewer of the nutrients your body needs to train, recover, and perform.

Focus on Food Quality

Whenever possible, choose whole, minimally processed foods and prepare meals at home. Cooking at home gives you greater control over the quality of ingredients and cooking methods, while making it easier to include healthy fats from foods like olive oil, avocados, nuts, seeds, and fish.Eating out occasionally can absolutely fit into a healthy diet, but relying on restaurant meals or fast food too often may make it harder to meet your nutrition goals, as these meals are often higher in saturated fat, sodium, and calories and lower in fibre and other important nutrients.Omega-3 FatsOmega-3 fatty acids are one of the most beneficial fats for athletes. They support many functions that contribute to both health and performance.Research suggests omega-3 fats may help:Support brain function and concentrationMaintain heart healthSupport normal hormone productionImprove the ability of muscle cells to use glucosePromote a healthy inflammatory response following exerciseSupport recovery during periods of intense trainingExcellent sources include:SalmonTroutSardinesMackerelFlaxseedChia seedsWalnutsFish oilAlgae oilAim to include omega-3-rich foods several times each week.Timing Your Fat IntakeBecause fat digests more slowly than carbohydrates, very high-fat meals immediately before practices or games may slow digestion and increase the risk of stomach discomfort.Instead:Include healthy fats as part of your regular meals throughout the day.In the 1-3 hours before practices and games, choose meals that are higher in carbohydrates and moderate in fat.After training, combine healthy fats with carbohydrates and protein as part of a balanced meal to support recovery and overall health.

Putting It All Together

Every time you eat, you're giving your body the fuel and nutrients it needs to train, recover, and perform. Carbohydrates, protein, and healthy fats each have a unique role, and no single nutrient can do it all. A balanced hockey nutrition plan includes all three macronutrients to support energy, muscle recovery, health, and long-term performance.

Macronutrient

Primary Role

Carbohydrates

Provide the energy needed for skating, sprinting, shooting, and other high-intensity efforts. They also replenish glycogen stores after exercise.

Protein

Repairs and rebuilds muscle tissue, supports recovery, and helps your body adapt to training.

Healthy Fats

Support brain function, hormone production, heart health, recovery, and provide long-lasting energy during lower-intensity activity.

Remember: performance comes from consistency. Eating balanced meals and snacks that include carbohydrates, protein, and healthy fats helps ensure your body has the fuel it needs to compete, recover, and continue improving.

Key Takeaways

Carbohydrates are your body's primary fuel source during high-intensity hockey. They provide the energy needed for skating, sprinting, shooting, and repeated high-intensity efforts while replenishing glycogen stores after exercise.

Protein supports muscle repair, recovery, and growth. Protein provides the amino acids your body needs to recover and become stronger.

Healthy fats are essential for athletic performance and long-term health. They support hormone production, brain function, heart health, recovery, and provide a concentrated source of energy.

Nutrient timing matters. Eating before training helps fuel performance, while eating after training helps replenish energy stores and begin the recovery process. 

Consistency is more important than perfection. One healthy meal won't make you a better athlete, just as one less-than-perfect meal won't ruin your progress. Long-term performance is built through small, consistent habits practiced every day.

Performance nutrition is about fueling your body, not restricting it. The goal isn't to follow a strict diet or eliminate foods from your diet. It’s important to consistently provide your body with the fuel and nutrients it needs to train hard, recover well, and perform at its best.


References: 
Dhiman, C., & Kapri, B. C. (2023). Optimizing athletic performance and post-exercise recovery: The significance of carbohydrates and nutrition. Journal of Lifestyle Medicine, 13(2), 136–147. https://doi.org/10.15280/jlm.2023.13.2.136
Jäger et al. (2017). International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition, 14, 20.
Puglisi, M. J. (2012). Dietary fat and sports performance. In D. A. Driskell & I. Wolinsky (Eds.), Nutritional assessment of athletes (pp. [chapter pages]). CRC Press.
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.