The Protein Playbook
Casey O’Brien, a standout forward for the New York Sirens in the Professional Women’s Hockey League, has built her career on more than speed and skill; she credits a disciplined nutrition regimen for the edge she needs on the ice.
Speaking during a Women’s Health Lab panel, O’Brien emphasized that what she eats off the rink directly influences her performance when the puck drops. “Recovery starts long before the next shift,” she said, noting that protein is the cornerstone of her daily fuel.
The athlete aims for roughly 90 grams of protein each day, spreading the nutrient across breakfast, lunch and dinner to keep her muscles primed for repair. On game days she loads up on carbohydrate‑rich meals four to five hours before competition, then follows up with protein shakes, bars and a balanced dinner that includes dairy to replenish glycogen stores.
Nutritionist Shana Minei Spence, a New York‑based registered dietitian, joined O’Brien on stage to debunk the myth that elite athletes need excessive protein. Instead, she advocated for enjoyable ways to hit targets, such as cereal with milk, smoothies fortified with powder, and even protein‑infused iced coffee.
The conversation also highlighted the social side of nutrition in the locker room, where teammates exchange ideas about protein‑packed desserts and creative vegetable preparations. O’Brien said these exchanges make healthy eating feel less like a chore and more like a shared strategy for success.