Fuel Like a Pro: Inside the Diet of Elite NBA and NHL Athletes with Director of Nutrition Jenna Stangland
Elite NBA and NHL athletes rely on meticulously crafted nutrition plans that emphasize timing, hydration, and specific food choices to optimize performance and recovery.
From late-night flights to back-to-back games, NBA and NHL players push their bodies to the limit—and behind every dunk, sprint, and buzzer-beater, there’s a meticulously crafted nutrition plan making it all possible. We sat down with Jenna Stangland (follow Jenna’s journey inside elite performance nutrition @playersonly.ai/jenna), lead performance nutritionist for the Minnesota Timberwolves—yes, that team that made it to the Western Conference Finals this year—and the Minnesota Wild, to talk fuel, food myths, and the secret recovery weapon every player swears by.
Q: What’s one thing people don’t realize about NBA nutrition?
Jenna:
One thing people don't realize is that by the time the ball tips off, every single one of those athletes has already been fueling their muscles, priming their brain and activating their body for hours prior. NBA nutrition isn’t just about carbs and protein—it’s about timing, cognition, and precision. Players start eating and hydrating 2–3 hours before the game with foods that support focus, reaction time, and sustained energy. That could mean:
- Strategic caffeine intake to sharpen alertness
- Low-glycemic carbs to avoid energy crashes
- Hydration protocols with electrolytes—not just water
- Even foods that reduce inflammation or support gut health to help with recovery before the game even starts
Q: How is it different from NHL nutrition?
Jenna:
Both the NBA and NHL implement pre-game nutrition strategies that begin several hours before tip-off or puck drop. However, one key difference lies in the timing of their fueling routines, which is largely driven by the unique demands and digestive considerations of each sport.
NBA players typically consume their pre-game meal 90 to 120 minutes before game time. Basketball is played at a high intensity, but in short bursts with frequent breaks, allowing digestion to occur closer to performance. Players benefit from quick, readily available energy and enhanced mental clarity, so meals closer to the game help optimize both.
In contrast, NHL players usually eat their main pre-game meal about six hours before the game. Hockey is a highly anaerobic sport with short, intense shifts often performed at maximum effort. The physical intensity, coupled with limited in-game breaks, means many players experience nausea or discomfort if they eat too close to game time. Instead, they front-load their fuel with a large, balanced meal earlier in the day, followed by light snacks and hydration leading up to the game.
Ultimately, each approach is carefully tailored to match the physiological and tactical demands of the sport: the NBA emphasizes fast-access energy and alertness, while the NHL prioritizes early digestion and gastrointestinal comfort during a more physically punishing contest.
Q: What does a typical game-day meal look like?
Jenna:
For NHL players, a game-day meal usually includes complex carbohydrates, anti-inflammatory fats, and moderate protein. A typical plate might feature whole wheat pasta drizzled with olive oil, aged parmesan, grilled chicken, avocado, and plenty of vegetables. NBA players, by contrast, need more easily digestible options closer to game time. Their meals tend to center around fast fuel—like rice, grilled chicken with teriyaki, and broccoli, which happens to be a team favorite. In both sports, these meals are paired with electrolyte drinks and hydrating fruits like oranges, pineapple, or watermelon to keep players energized and ready.
Q: Any surprising foods NBA and NHL players eat regularly?
Jenna:
Manuka honey is one that surprises people. It’s a special honey sourced from New Zealand and known for its antibacterial and antiviral properties. Players use single-serve packets before games or between periods for a quick energy boost, and on training days for immune support. NHL players are also big fans of pickle juice shots to combat cramps and replenish electrolytes quickly. Both groups drink bone broth regularly, which supports joint and tendon health and provides a good source of glutamine. Smoked salmon is a popular breakfast choice, especially among European players, because it’s rich in omega-3s and has powerful anti-inflammatory benefits. Lately, two unique drinks have gained popularity in both leagues: Sparkling Turmeric Lemonade by Golden Tiger, which contains 100 mg of bioactive curcumin for recovery, and Tangerine Lion’s Mane Spritz by Headwater, which delivers 500 mg of lion’s mane for cognitive activation and makes a great pre-workout option.
Q: What’s the biggest myth about sports nutrition?
Jenna:
There are probably more myths than I can list but one of the biggest is that eating more protein is the key to gaining muscle. The truth is, you need more than just protein—you need a caloric surplus that includes plenty of carbohydrates, enough protein, a consistent strength-training program, and quality sleep. All of those factors play a role in muscle development. Another persistent myth is that creatine causes bloating. In fact, creatine is the most researched ergogenic aid out there, with proven benefits for muscle power, endurance, and even brain function.
Q: Travel days must be tough. How do players stay fueled on the road?
Jenna:
We have food EVERYWHERE. A travel day starts off with a packout meal that each athlete takes to the airport. Once on the plane there are multiple snack baskets, fruit trays, veggie cups, hot appetizers and full-service hot entrees provided. When players arrive at the hotel, there are more options waiting—like protein bars and fresh fruit. On the road for game days, they eat before morning practice, followed by a full brunch buffet. Then there’s a pre-game buffet either at the hotel or arena (depending on sport), snacks at the arena like PBJs and fruit, and a full post-game meal at the arena, and another hot meal on the flight afterward. We make sure they never miss a fueling window!
Q: How involved are players with their nutrition plans?
Jenna:
It's important for players to be involved in creating their nutrition plans, it increases compliance. A player may have particular food preferences, cooking abilities or culinary resources, access to foods and timing for their eating based on training. By including them in the process, it helps create buy-in to the nutrition plan when the athlete can contribute to how it is designed and what is on it. Every plan is as unique as the athlete it’s built for.
Q: What do you wish every young athlete knew?
Jenna:
I wish they understood just how big of a role nutrition plays in their development, recovery, and long-term success. Unlike foam rolling or an ice bath, the effects of nutrition aren’t always immediate or obvious. You won’t feel a salmon and brown rice bowl reducing inflammation the way you feel a cold tub numbing your legs. But that meal might be the difference between bouncing back in one day versus three, or staying injury-free over the long haul. Nutrition is more than just energy—it’s information. It sends signals to your body about how to perform, heal, and grow. Even when you don’t realize it, it’s working.
Q: Are there any go-to brands you trust for fueling your players?
Jenna:
Absolutely. We’re extremely selective. For hydration, we love LMNT, DripDrop and Nuun — clean electrolyte mixes with no junk. For supplements, our top partners are Thorne and Momentous, both NSF Certified for Sport, which is non-negotiable at the pro level. For snacks, the players love PaleoValley, 1stPhorm, RXBAR, Perfect Bar, and Barebells. And honestly? Chipotle is a team favorite post-practice meal. It’s fast, high in protein, customizable, and surprisingly balanced. For beverages, my go-to brands are Golden Tiger, Headwater, and Local Weather.
Q: Last one — what’s in your own gym bag snack-wise?
Jenna:
Ooooh, great question! I’m a big fan of a few go-to snacks and drinks that I keep in regular rotation. Some of my favorites include SkinnyDipped chocolate-dusted almonds, Chomps turkey sticks, individual packs of Momentous chocolate whey protein, LMNT chocolate salt packets, and spicy chili-seasoned pistachios for a kick of flavor.
When it comes to beverages, I’m rarely seen without three or four open at once—it’s a bit of a running joke. Alongside my trusty Larq water bottle, I usually have a can of Golden Tiger, a can of Headwater, some sparkling water, and a can of Matcha Love in the mix.
Takeaway: Fuel Is More Than Food—It’s a Competitive Edge
Whether it’s a 7 p.m. tip-off or a high-speed shift on the ice, elite athletes rely on more than just talent—they rely on precision fueling that powers every move, every minute. As Jenna Stangland reminds us, nutrition isn’t just about eating “healthy”—it’s about strategic timing, intentional choices, and personalized plans that help players recover faster, think sharper, and perform at their peak.
For young athletes, weekend warriors, or anyone looking to optimize performance, the lesson is clear: what you put into your body isn’t just fuel—it’s information. And when that information is dialed in, it can be the difference between good and great, between injured and resilient, between burnout and longevity.
Because in pro sports—and in life—how you fuel is how you show up.
