How Much Protein Does a Hockey Player Need?
A daily target in grams, a number for each meal, and a school-day schedule that gets a skater there. Built for players who train, play and still have homework.
Most active people are covered by 1.4 to 2.0 grams of protein per kilogram of body weight a day, spread over the day in servings of about 20 to 40 g. For a 70 kg (154 lb) skater, that is roughly 98 to 140 g a day. Below, you get the maths for your own weight, what one meal needs, and a school-day schedule that fits a late practice.
Your daily target, in grams.
The best-known reference here is the International Society of Sports Nutrition position stand on protein and exercise (Jäger et al., 2017). It says 1.4 to 2.0 g per kg of body weight a day is needed to build and maintain muscle mass. In pounds, that is about 0.6 to 0.9 g per lb.
Multiply your body weight in kilograms by 1.4 and by 2.0. That is your range for the day.
| Body weight | Daily range (1.4 to 2.0 g/kg) |
|---|---|
| 55 kg (121 lb) | 77 to 110 g |
| 70 kg (154 lb) | 98 to 140 g |
| 85 kg (187 lb) | 119 to 170 g |
How to read it. The position stand reviews research on physically active people, mostly adults, and it is not specific to hockey. A range is an average, not a guarantee for one player. A teen who is still growing, or anyone with a medical or dietary need, should get a plan from a registered dietitian.
Start at the low end of your range on lighter days and move toward the top on heavy practice and game days. Hitting the range most days matters more than hitting one exact number.
What one meal needs.
The same position stand puts a serving at 0.25 g of high-quality protein per kg of body weight, or a total dose of 20 to 40 g. It also says doses should be spread evenly through the day, preferably every three or four hours.
Do the maths for a 70 kg skater: 0.25 g per kg is about 17.5 g. That sits just under the 20 g low end of the total-dose range, so aim for 20 to 30 g at each main meal. A lighter 55 kg player works out to about 14 g, so the same 20 g is a sensible floor there too.
To see what that looks like on your plate, read the protein per serving on the food label and add it up. A shake counts the same way: check the grams on its label and count them toward the 20 to 30 g.
Five or six servings that size land you inside the daily range without a huge dinner doing all the work.
A school-day schedule for a skater.
This is a sample for a 70 kg player with school, an after-school snack and a 6:00 to 7:30 p.m. practice. It shows how to space the servings, not a prescription. Adjust the times to your own bell schedule and ice time.
Eggs, toast, fruit and a glass of milk. Aim for about 25 g.
Greek yogurt with nuts, or cheese and crackers with a glass of milk. Aim for about 20 g.
Chicken or tuna wrap, plus a side. Aim for about 30 g.
Yogurt with fruit, or a sandwich half, two hours before you lace up. Aim for about 20 g.
A shake from the gym bag, a smaller top-up of about 20 g, while you change.
Lean meat, fish or beans, with rice or potatoes and vegetables. Aim for about 20 g.
That adds up to roughly 135 g, inside the 98 to 140 g range. Breakfast, the school snack, lunch and the pre-practice snack sit about three hours apart, and the shake lands almost four hours after that last snack. The shake and dinner are only 45 minutes apart on purpose: together they make one post-practice serving of about 40 g, the top of the 20 to 40 g range. If you eat a full dinner straight after practice, skip the shake and make dinner 30 to 40 g.
When practice runs late.
A 9 p.m. practice pushes dinner late, and a teen with an early class does not want to sit down to a big meal at 10:30 p.m. This is where a shake earns its place.
The position stand notes that the anabolic effect of exercise lasts at least 24 hours, so there is no need to rush protein into the first ten minutes. A practical rule: have protein within a couple of hours after the session, and use the shake as a bridge to a proper meal, not a replacement for one.
Shaker and powder, or a ready-to-drink shake, and a water bottle go in the bag with your skates.
Have it while you change, before the ride home.
Eat dinner or a hearty snack when you get home. The shake closes the gap and the meal does the rest.
Fluids matter here too. Our guide to recovering between two sessions in one day covers food and drink together.
Food first, powder and shakes second.
The same position stand says whole foods can supply the daily protein requirements of athletes. Protein powder and ready-to-drink shakes are a convenient way to fill a gap: the bag after a late practice, the bus to a tournament, the morning with no time for breakfast.
Powder is the flexible option. You choose the scoop, mix it with milk or water, and it keeps well. A ready-to-drink shake is the grab-and-go option. Check the label for grams of protein per serving and count it toward your 20 to 30 g, the same as food.
If your league tests for banned substances, look for NSF Certified for Sport on the label. Our explainer on what NSF Certified for Sport means covers what the certification is and is not.
Common questions.
How much protein should a teenage hockey player eat?
Most of the research on protein and training is in adults, so the adult ranges in this post are not a target for a young player. A growing teen's protein plan should come from a registered dietitian or a doctor, who can set it around their size, training load and health.
Can I get enough protein from food alone?
Yes. The position stand says whole foods can supply what athletes need. A shake is a convenience, not a requirement.
Is it better to eat protein all at once or spread out?
The position stand recommends spreading it evenly, preferably every three to four hours, with 20 to 40 g per serving. Packing it all into one big dinner does not match that advice.
Do I need protein right after practice?
Not within minutes. The position stand says the effect of exercise on muscle building lasts at least 24 hours. Aim for protein in the couple of hours after you finish, and keep your day's total on track.
Plan the protein like you plan the practice.
Work out your range tonight. Write down your servings of 20 to 30 g, with the shake in the bag for the nights the ice runs late. Then read how to line up food and fluids when two sessions land in one day.
Read the two-session recovery guideReferences & further reading
NutraIngredients: summary of the ISSN position stand and its recommendations
Disclaimer: This article is general information for athletes, not medical or dietary advice. The research cited studied protein intake in active people, not BioSteel products. For a plan built around a young player's growth, health or dietary needs, speak with a registered dietitian or your doctor.
