Macronutrients 101

Whether you're chasing down the ball, sprinting into the circle, or grinding through training, your body relies on macronutrients for energy, recovery, and overall health. Knowing what macronutrients are, and how to balance them, can completely transform not only how you perform on the pitch, but also how you feel day to day.

In this article, we’re breaking down what macronutrients are, why they matter for hockey players, and how to fuel your body with the right balance for both performance and recovery.

What Are Macronutrients?

Macronutrients are the three main nutrients your body needs in large amounts to function properly:

✅ Carbohydrates
✅ Protein
✅ Fats

Each plays a different role, and finding the right mix is key for sustained energy, muscle repair, and long-term health.

Why Are Macronutrients Important for Athletes?

As a hockey player, you're constantly demanding high levels of energy, speed, and strength. Macronutrients fuel every part of your game:

• Carbs keep you sprinting in the final minutes of a match.

• Protein helps you recover and build muscle after tough training.

• Fats keep your energy levels stable and support overall health.

Without proper macronutrient balance, you risk fatigue, slow recovery, poor performance, and even injury.

Macronutrients Explained

1. Carbohydrates – Your Primary Fuel Source

Carbs are your body's favorite source of quick, usable energy. They fuel high-intensity efforts like sprints, rapid direction changes, and explosive plays.

Examples:

• Rice

• Pasta

• Potatoes

• Fruits

• Whole grain breads

Why Carbs Matter for Hockey Players:

• Restore muscle glycogen (energy stores).

• Prevent mid-game fatigue.

• Support brain function and focus.

When to focus on carbs:

• Before training (fuel).

• After training (replenish).

• During tournaments with back-to-back games.

2. Protein – The Builder and Repairer

Protein is essential for muscle recovery, repair, and growth. It helps your body heal after the stress of training and games.

Examples:

• Chicken

• Eggs

• Greek yogurt

• Tofu

• Fish

Why Protein Matters for Hockey Players:

• Speeds up muscle recovery.

• Reduces soreness.

• Supports lean muscle maintenance.

When to focus on protein:

• Post-training meals (within 30-60 minutes).

• Spread evenly through your meals to keep muscle repair constant.

Aim for 1.6-2.2 grams per kg of body weight daily if you're training regularly.

3. Fats – The Long-Lasting Energy Source

Fats keep your body running in the background. They support hormones, joint health, and provide slow, sustained energy; especially during long matches or lighter sessions.

Examples:

• Avocado

• Olive oil

• Nuts & seeds

• Salmon

• Nut butters

Why Fats Matter for Hockey Players:

• Help absorb vitamins (A, D, E, K).

• Support joint health and brain function.

• Provide energy during low-intensity work.

When to focus on fats:

• Spread them throughout your day.

• Avoid loading up right before a game (slow digestion).



How to Balance Your Macros

Every athlete is different, but a basic starting point might look like this on training days:

🥗 50% Carbs – for energy
🥩 25% Protein – for recovery
🥑 25% Fats – for health and hormone support

This isn’t a strict rule—it’s about understanding what your body needs based on your schedule:

🔹 Heavy training day = more carbs.
🔹 Rest day = reduce carbs slightly, keep protein and fats steady.
🔹 Game day = carb-load the night before and morning of.


Takeaway

Your body is your engine, and macronutrients are the fuel that keeps it running. By understanding carbs, protein, and fats - and finding the right balance for you - you can take your game to the next level while staying healthy and strong.

Fuel right. Train hard. Recover well.