Your Muscle Gain Tips
Muscle gain for hockey players is about becoming stronger and more powerful - not simply heavier.
The goal is quality mass that improves performance on the pitch.
The Real Goal
To gain muscle you need:
A small calorie surplus
Enough protein
Progressive training
Proper recovery
But the surplus must be controlled, or you gain fat faster than muscle.
Eat Slightly Above Maintenance
Muscle needs extra energy to grow.
Why small surplus works:
Supports training output
Limits fat gain
Keeps speed and agility
What to do:
Add 250-400 calories per day
Increase carbs first
Don’t rely on junk food
Protein Drives Growth
Protein provides the building blocks for muscle.
Target:
1.8-2.2g per kg bodyweight
Spread across the day
Include post-training protein
Good options:
Lean meat, eggs, dairy, shakes, fish, tofu.
No protein = no muscle, no matter how many calories you eat.
Carbs Power Training
You don’t grow in the kitchen alone... you grow from training stimulus.
Carbs:
Fuel lifts
Improve sprint output
Support recovery
Eat carbs before and after sessions so training quality stays high. Better sessions create better growth.
Lift With Progression
Nutrition without progressive training just adds bodyweight.
Focus on:
Compound lifts
Strength and power
Tracking numbers
Improving weekly
If weights don’t increase, muscle won’t either.
Recovery Builds Muscle
Growth happens between sessions, not during them.
Prioritise:
Sleep 7-9 hours
Post session meals
Rest days
Monitor Gain Quality
Watch:
Scale trend
Speed on pitch
Conditioning
How your kit fits
If weight climbs fast and speed drops, your surplus is too aggressive.