What do professional hockey players eat before a game?

How do they train?

Where do most goals really come from?

These are the kinds of questions young players constantly ask — and in this special Our Girls Play Hockey mailbag episode, professional player Hayley Scamurra answers them all.

Joined by hosts Lee and Mike, Hayley dives into the realities of life as a pro athlete while sharing practical advice that young players, parents, and coaches can apply immediately.

And the biggest takeaway?
Sometimes the most valuable skills in hockey are the ones that don’t show up on the highlight reel.

What Do Pro Players Actually Eat on Game Day?

One of the most common questions athletes ask is about nutrition.

Hayley keeps things surprisingly simple.

Her ideal pregame meal? Breakfast foods.

• Eggs

• Bacon

• Potatoes

But because most pro games are at night, her usual pregame meal becomes:

• Plain grilled chicken

• Pasta with a little butter or cheese

• Vegetables like broccoli or carrots

The key idea isn’t complexity — it’s consistency.

After years of experimenting, she found that simple foods work best. The goal is to fuel the body without feeling heavy or uncomfortable during the game.

For young athletes, the lesson is simple: find what works for you and stick with it.

The Secret to Scoring More Goals

Many young players believe goal scorers live on highlight-reel plays.

But Hayley reveals the truth.

Most goals happen in one place: right in front of the net.

Rebounds, deflections, loose pucks — that’s where the majority of scoring happens at every level of hockey.

This area is often called the “dirty area.”

It requires:

• Toughness

• Quick reactions

• Positioning

• Willingness to battle

Players who consistently go to these areas create opportunities not only for themselves but for their teammates as well.

Not Every Great Player Is a “Goal Scorer”

One of the most powerful messages from this episode is about player roles.

Hayley doesn’t define herself primarily as a goal scorer.

Instead, she focuses on:

• Being physical

• Creating chaos for defenders

• Opening space for teammates

• Bringing energy to every shift

And at the professional level, those skills are incredibly valuable.

For young players, this is an important reminder:
Hockey teams need many different types of players to succeed.

The player who creates time and space can be just as important as the player who finishes the play.

Why Speed Is the Most Important Skill in Hockey

When a six-year-old asked how to get faster, the answer was simple.

Speed matters more than almost anything else in hockey.

Developing speed involves both on-ice and off-ice training, including:

• Sprint work

• Jump training

• Plyometrics

• Skating technique

While very young players should focus mainly on skating and fun, building athleticism becomes increasingly important as players grow older.

Should Kids Play Hockey Year-Round?

Another major topic in the episode was offseason development.

The message from Hayley was clear:

Kids need breaks from hockey.

Even professional athletes take time off to rest their bodies and minds.

Without breaks, players risk:

• Burnout

• Loss of motivation

• Increased injury risk

For younger players especially, stepping away from hockey for a period of time often leads to something powerful:

They come back excited to play again.

Why Playing Multiple Sports Matters

Before becoming a professional hockey player, Hayley played several other sports, including:

• Soccer

• Tennis

• Neighborhood pickup games with friends

Multi-sport participation helps athletes develop:

• Coordination

• Agility

• Decision-making

• Overall athleticism

It also keeps sports fun and prevents young players from feeling pressured too early.

Life as a Professional Hockey Player

One of the most inspiring moments in the episode comes when Hayley describes what it’s like to live the dream of playing professional hockey.

Her days include:

• Training and workouts

• Team practices

• Strategy meetings

• Traveling with teammates

Recently, she even played a game in Montreal in front of over 18,000 fans, an unforgettable moment that shows just how quickly women’s hockey continues to grow.

But beyond the crowds and excitement, what she values most is the simple part:

Getting to go to the rink every day with teammates and friends.

Final Takeaway: Focus on the Details

Young players often focus on big goals or flashy skills.

But the best players understand that success comes from mastering the details:

• Being in the right place

• Supporting teammates

• Playing with energy

• Taking care of their bodies

Those small habits build the foundation for long-term success.

And as this mailbag episode proves, sometimes the best advice comes directly from someone who’s already living the dream.

If you enjoyed this episode of Our Girls Play Hockey, be sure to subscribe, share the show with another hockey family, and keep sending in your questions for future mailbag episodes.

Because the next great hockey lesson might come from your question. 🏒