The key to nutrition is a well balanced diet, including a wide variety of foods, and plenty of fluids. Players need Carbohydrates, (CHO), as their main fuel source for energy, fats as a back-up fuel and protein for muscle development. Vitamins and minerals and water are necessary to allow the body to use the CHO, fats and proteins most effectively during performance.

Water is the most important nutrient for active people. When you sweat, you lose water, which must be replaced. Drink fluids before, during and after workouts. Intense performance can lead to a player losing 2-3 litres of water through sweat and respiration in the body's attempt to keep within its ideal temperature range. Dehydration destroys performance.

Carbohydrates are sugars and starches, and they are found in foods such as breads, cereals, fruits, vegetables, pasta, milk, honey, syrups and table sugar. Sugars and starches are broken down by your body into glucose, which is used by your muscles for energy.

Proteins have two important functions. They provide the part of the muscle which allows the production of force and they make the enzymes that provide the energy during performance. Foods such as eggs, milk, fish, meats, nuts, dry beans and lentils are a good source.

Iron supplies working muscles with oxygen. If your iron level is low, you may tire easily and not have enough stamina for activity. The best sources of iron are animal products, but plant foods, such as fortified breads, cereals, beans and green leafy vegetables also contain iron.

Lack of calcium can contribute to stress fractures. The best source of calcium are diary products, but many other foods such as salmon with bones, sardines, collard greens and okra also contain calcium. Additionally some brands of bread, tofu and orange juice are fortified with calcium.

Pre game ingestion
A CHO meal 2-3 hours prior to game time, which should include sufficient fluid ingestion. This might include a rice or pasta dish with vegetables, breads, fruit and fruit juices and water. A small amount of meat (e.g. tuna or chicken) is advisable to ward of hunger if the performance itself lasts long. Only water should be ingested within the last hour prior to practice or game. Eating CHO at this time (e.g a chocolate bar or soft drink) can cause an insulin response which leaves the blood low in sugar (the fuel used most in playing hockey) by game time. The result will be sluggish performance.

Post game ingestion
Water should be replaced as soon as possible. Secondly, CHO stores are reduced after a hard practice or game and the best way to replace them is by eating complex CHO.

Foods such as baked potatoes, pasta and fruits will help return muscle and liver glycogen stores to normal levels most rapidly. Ideally this should be within 20 minutes of the end of the practice or match to maximise the rate of recovery, leaving it longer decreases the rate the body recovers.

A quick and easy way to do this is is to snack on fresh or dried fruit, a small cereal bar, and approx 6 jelly babies to restore the glucose levels. Then as soon as possible eat a meal consisting of CHO foods.

Early morning practices
Performance after 12 hours of fasting (overnight) can be inhibited by low blood sugar levels which normally occur by morning. Players should ingest juice or water a light CHO snack, such as fit yoghurt, cereal, granola bars and toast at least one hour before practice time.