Keep the carbs simple after a game, and complex (sweet potato, wild rice, quinoa) during your normal meals.
Many of us know that it’s important to have one of your protein-containing meals fairly soon after hockey or resistance training, this is because it’s an important time for muscle recovery and growth. I have talked in depth in past articles about the exact calculations you should be making relative to your bodyweight to optimize recovery.
Put simply, a fail-safe recommendation you can use is to have 0.5g of protein per kilogram of body weight and 0.5-1g of carbohydrates per kilogram of bodyweight — both of those coming immediately post-game either in the form of a shake or a solid meal. With this formula, somebody who is 80kg would have 40g of protein and 40-80g of carbohydrates post-game/workout.