Hockey, an intense sport, requires a significant amount of calories that a player's body can use for energy, and nutrients, which keep the body well-nourished and strong. Skimping on calories and carbohydrates can damage your athletic performance, and a well-balanced, nutritious diet can enhance it. For best results, hockey players should seek specific guidance from a qualified dietitian or health care professional.
Whole Grains
Whole grains provide more vitamins, minerals, fiber and protein than refined grains like white flour. An appropriate diet for a hockey player should emphasize foods with complex carbohydrates, like whole grains, and lesser amounts of fat and protein, according to Tina Shepard, a registered dietitian with Arizona State University. Carbohydrate-rich foods increase the energy supply to your muscles and boost athletic performance. Nutritious whole grain foods include oats, brown rice, wild rice, air-popped popcorn and 100 percent whole grain breads, pastas and cereals.
Fruits and Vegetables
Fruits and vegetables are prime sources of antioxidants like beta-carotene and vitamin C, which support your body's ability to resist and heal from injuries and disease. Similar to whole grains, fruits and vegetables provide carbohydrates your body and muscles use for fuel. As fluid-rich foods, they also promote hydration, particularly important after hockey's intense training and heavy perspiration. Colorado State University Extension lists fruits, vegetables and whole grains as useful pre- and post-exercise meal components. Especially water- and nutrient-rich fruits and vegetables include berries, citrus fruits, tomatoes, bell peppers and cabbage.
Lean, Protein-Rich Foods
Protein provides amino acids -- the building blocks of lean tissue. The CSU Extension suggests that all athletes incorporate about 2 ounces of protein into carbohydrate-rich, pre-event meals. This equals about one-half of a small chicken breast. Limit fatty protein sources, like high-fat cheeses, meats and milk, which can increase inflammation. Other useful lean options include beans, lentils, tofu, egg whites, fish and low-fat dairy products.
Healthy Fats
Your body requires healthy fats for overall health. In addition to aiding in nutrient absorption and brain function, fats insulate your organs and supply energy to your muscles during low to moderate intensity exercise. The American Dietetic Association recommends a diet containing 20 to 35 percent fat, emphasizing unsaturated sources. Valuable options include oily fish like salmon, nuts, seeds, avocados and vegetable oils, such as olive and canola.
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