Episode 2 – The Athlete Environment: Setting the Stage for Game Day Success

Game day doesn't start at puck drop — it starts days before, in your kitchen and your gear bag. In Part 2 of our Preparation Hierarchy series, we break down the Environmental Setup pillar with a full walkthrough of what game day and tournament day nutrition actually looks like in practice. We're talking real examples, real meals, and real timing — from your morning breakfast through post-game recovery. We cover what to eat and when, why you want to keep things simple and familiar on competition days, how to spot if you're a salty sweater (hint: check your equipment), and how to build a mobile fuel station that keeps you performing through back-to-back games. Whether you're prepping for a single evening game or a full tournament weekend, this episode gives you a practical framework you can actually use — and a challenge to start with just one thing. In this episode: Load Awareness recap and how it connects to game day planning The performance food rules: carbs, protein, fat, and fiber explained Hydration — why it starts 24 hours before game time A full sample evening game day meal plan A full sample tournament day (two games) meal plan Recovery: refuel, rebuild, rehydrate What to avoid — fast food, skipped meals, and saving calories for dinner A note for parents: you need fuel too The Hosts Sylvie Vilaca - Performance Nutritionist & High-Performance Coach at GRP Sylvie works directly with youth, junior, and professional athletes inside the GRP high-performance environment. She specializes in fueling development, performance longevity, and building sustainable habits that extend beyond the gym. Isabelle "Izzy" Dimambro - Nutritionist & Athlete Development Associate at GRP Isabelle combines her athletic background with her academic training in nutrition to apply evidence-based strategies that help individuals fuel properly, recover effectively, and build sustainable habits that optimize performance. Gary Roberts Performance hosts this podcast. If you're looking to take your game to the next level, GRP offers comprehensive training programs for elite hockey players. 👉 Click the link below to Book a Call with a GR Coach. IG: @garyrobertshpt #TheHockeyLabPodcast #HockeyNutrition #PlayerDevelopment #HockeyTraining #AthleteFuel