Breakfast
7 to 9 am- Besan chilla2 chillas266 kcal
- Curd / dahi1 katori62 kcal
- Banana1 banana105 kcal
Diet plan for hockey players
How much to eat on training and rest days, how much protein and carbs you need, and a sample Indian menu for hockey players. Veg, egg or non-veg.
Hockey · 65 kg · 60 min training
2500 kcal on training days
About 2110 kcal on rest days · Vegetarian
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Protein104 gevery day
Carbs303 g240 g on rest days
Fat97 g82 g on rest days
These calories should keep your weight steady. Check your weight once a week and adjust portions a little if it moves.
Sample menu for a training day
Everyday Indian food, with portions scaled to your target. Swap like for like: roti for rice, dal for rajma or chole, paneer for tofu, chicken for fish.
433 kcal17 g protein
Mid-morning
11 am- Guava1 guava68 kcal
- Roasted chana1 handful111 kcal
Lunch
1 to 2 pm- Roti / chapati (whole wheat)3 rotis360 kcal
- White rice (cooked)1 katori195 kcal
- Dal (tadka / fry)1 katori165 kcal
- Mixed vegetable curry1 katori135 kcal
- Fresh salad (cucumber, tomato, onion)1 bowl20 kcal
Your main meal, 3 to 4 hours before you play.
Before you play
60 to 90 min before- Banana1 banana105 kcal
- Dates2 dates45 kcal
Mostly carbs, little fat and fibre, so your stomach stays settled.
After you play
Within an hour- Milk (toned)1 glass145 kcal
- Sprouts salad1 bowl70 kcal
Protein and carbs together help your muscles recover.
Dinner
8 to 9 pm- Roti / chapati (whole wheat)2 rotis240 kcal
- Palak paneer1 katori225 kcal
- Dal (tadka / fry)1 katori165 kcal
- Fresh salad (cucumber, tomato, onion)1 bowl20 kcal
This menu adds up to about 2500 kcal, 100 g protein, 373 g carbs and 71 g fat. Cooking oil and ghee are not included: count about 45 kcal for each teaspoon you add.
When to eat around training
- Eat a normal meal 3 to 4 hours before you play, and a small carb snack 30 to 90 minutes before.
- Sessions under an hour: water is usually enough while you play.
- Within an hour after playing, have 20 to 30 g of protein with some carbs.
- Spread protein over 4 to 5 meals rather than one big dose at dinner.
- On rest days eat about 390 kcal less: skip the pre-play snack and have a little less rice or roti. Keep protein the same, because recovery happens on rest days.
General sports-nutrition guidance for healthy people, not medical advice. Calorie needs vary from person to person, so treat these numbers as a starting point and adjust over a few weeks. If you have diabetes, a heart or kidney condition, food allergies, an eating disorder or are pregnant, please plan your diet with a doctor or a registered dietitian.
Diet plans for other sports
Diet for badminton players
Diet for cricket players
Diet for football players
Diet for basketball players
Diet for tennis players
Diet for table tennis players
Diet for squash players
Diet for volleyball players
Diet for kabaddi players
Diet for swimmers
Diet for runners
Questions people ask
How does the diet plan generator work out my calories?
It estimates the energy your body uses at rest with the Mifflin-St Jeor formula, adds a normal amount for daily life, then adds what your training burns based on your sport and how long you play. Training days and rest days get different targets.
How much protein do sports players need?
Most active people do well with about 1.6 g of protein per kg of body weight a day, a bit more (up to about 2 g/kg) while losing fat or building muscle. Spread it over 4 to 5 meals, with 20 to 30 g after playing.
Why does the plan have so many carbs?
Carbs are the main fuel for fast, repeated efforts like sprints, smashes and rallies. The plan sets carbs by your sport and training time: from about 3 g/kg for short skill sessions up to 8 g/kg for long endurance training. Rest days need less.
Is the menu vegetarian friendly?
Yes. You can pick vegetarian, eggetarian or non-vegetarian. The menu uses everyday Indian foods such as roti, dal, rice, paneer, sprouts, curd, eggs and chicken, with portions scaled to your target. The numbers come from PlayGloba's own nutrition table.
Can I use it to lose weight?
You can choose 'lose some fat'. It takes off about 15% (never more than 500 kcal a day) and keeps protein high so you keep your strength. For under-18s it always keeps weight steady, because growing bodies should not diet.
Is this medical advice?
No. It is general sports-nutrition guidance for healthy people. If you have diabetes, a kidney or heart condition, an eating disorder, are pregnant, or follow a special diet, please see a doctor or a registered dietitian.
