Have you ever stepped on the ice feeling full and bloated from a meal you ate minutes before getting dressed?
Or, have you ever started to feel tired half-way through a game because you didn’t eat enough and don’t have enough energy to last?
If so, then you likely didn’t eat the right foods or eat at the right time and your performance on the ice ultimately suffered.
Nutrition is a fundamental factor that gives you the energy needed to perform. What and when you eat prior to a game is extremely important for optimal performance. How you fuel your body will affect the amount of energy you have available and can be the difference between lasting the full three periods and crashing half-way through the game.
In this article, we’ll discuss optimal pre-game meal choices, and when you should eat that meal.
Before we dive in, it’s important to keep in mind that your pre-game meal is only one piece of the puzzle when it comes to game day nutrition. What you eat throughout the day is equally as important and shouldn’t be just an afterthought. You need to maintain your blood glucose levels throughout the day for sustained energy. For more information on how to properly fuel your body throughout the day visit (insert link).
The goal of your pre-game meal is to provide enough energy to prevent fatigue (low blood sugar) and maintain optimal athletic performance. The timing and amount of food consumed prior to each game is specific to the individual, however, the following guidelines will help you figure out what works best for you.
Generally speaking, you want to consume your pre-game meal 2-3 hours before hitting the ice. It is important that you do not eat too close to puck drop. You need enough time for digestion to occur in order to replenish fuel (glycogen) stores in muscles. Also, being fully digested will allow for optimal exertion and performance without stomach discomfort. Through trial and error you will be able to figure out what your optimal digestion window is.
Now that you know when to eat your pre-game meal, the big question is, what to eat? Of all three macronutrients (carbohydrates, protein and fat), carbohydrates make for the best pre-game food. Carbs are digested quickly and can be taken into your muscles easily. That being said, your pre-game meal should consist of higher carbs, moderate protein, and low fat. We typically recommend low fat to prevent digestion issues, as fat slows down the rate of digestion and absorption of key nutrients into the bloodstream.
So, what can you eat with this macronutrient breakdown? Well, you have a lot of options and foods that you can choose from for your pre-game meal, but to simplify things, we’ve provided you with a few meal ideas for optimal performance:
Icelandic Yogurt:
- ¾ Cup Plain Icelandic Yogurt
- 1 Cup Cereal of Choice
- 1 Tbsp Powdered Peanut Butter
- ½ Banana
- Cinnamon to Taste
Granola + Ultrafiltered Skim Milk:
- ⅔ Cup Kind Granola - Any Flavour
- ½ Cup Ultrafiltered Skim Milk
- ½ Banana
Banana Pancakes:
- ½ Banana
- ½ Scoop Protein Powder
- ¼ Cup Egg Whites
- ¼ Cup Steel Cut Oats
- 1 tsp Baking Powder
- 3 Tbsp ED Smith Maple Syrup
PB + Jam Sandwich:
- 2 Slices Bread
- 1 Tbsp Peanut Butter
- 1 Tbsp Jam
- ½ Banana
- ½ Scoop Protein Powder
Lean Protein (Chicken Breast) + Rice + Veg:
- 2 Oz Chicken Breast
- ½ Cup Rice Cooked
- 2 Cups of Green Vegetables
- 2 Tbsp Hummus
Lean Protein + Sweet Potato + Veg:
- 2 Oz Lean Protein
- 4 Oz Sweet Potato
- 2 Cups of Green Vegetables
- 2 Tbsp Hummus
- 2 Tbsp Ketchup
Cottage Cheese + Fruit:
- 1 Cup Low Fat Cottage Cheese
- 1 Cup of Berries of Choice
- ½ Cup of Granola of Choice
Ground Lean Meat + Quinoa + Fruit/Veg:
- 1 Cup Quinoa Cooked
- 3 Oz Extra Lean Ground Meat
- 1 Cup of Green Vegetables
- ½ Banana
In addition to your pre-game meal, you need to consume plenty of water to help aid with digestion and keep you hydrated for your game. We recommend that you drink at least 2.5 Litres of water/day, consuming extra prior, during, and after each game.
Lastly, beyond your pre-game meals - some hockey players find it helpful to consume quick digesting snacks an hour (60 minutes) before game-time can be helpful for sustaining energy levels needed to sustain energy. With that being said, eating a piece of fruit is always a great go-to snack option. Fruit helps with hydration and the higher carbohydrates (simple sugars) are easily digested into the bloodstream.
Each hockey player has individual nutrition needs, and while these guidelines are helpful to all players, we type that you try different meals/meal timing to find what works best for your performance. The more dialed into your nutrition you are, the better you’ll be at figuring out what foods give you lasting sustainable energy. Learn exactly what and when to eat to get the most out of your performance.
Get serious about your nutrition and take your game to the next level!
Coach Kyle
Kyle is a Hockey Performance Specialist who’s worked with hundreds of hockey players from Peewee to Pro. A former elite hockey player, Kyle earned his degree in Kinesiology before becoming a Strength Coach that specializes in hockey performance. Today, he runs Relentless Hockey where he works with players across the world, including pros in over 20+ leagues including the NHL, KHL, and OHL.
Certainly! I'm well-versed in sports nutrition and its impact on athletic performance, especially regarding pre-game meals and their timing. My expertise draws from a fusion of scientific knowledge and practical application, aligning with principles advocated by professionals like Coach Kyle, who emphasizes the critical role of nutrition in maximizing athletic potential.
The article underscores the significance of pre-game nutrition for sustaining energy levels during ice hockey. It accentuates the importance of consuming the right foods at the right times to optimize performance. Here's a breakdown of the key concepts highlighted:
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Timing of Pre-Game Meals: It's recommended to consume a pre-game meal 2-3 hours before playing. This allows for proper digestion, replenishment of muscle glycogen stores, and optimal performance without discomfort.
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Macronutrient Composition: Emphasis on a meal high in carbohydrates, moderate in protein, and low in fat. Carbohydrates are quickly digested, providing readily available energy for the muscles. Fat can slow digestion, potentially causing discomfort during play.
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Pre-Game Meal Ideas: The article suggests various meal options that align with the recommended macronutrient breakdown. These include Icelandic yogurt with cereal and banana, granola with ultrafiltered skim milk, banana pancakes, peanut butter and jam sandwiches, lean protein with rice and vegetables, cottage cheese with fruit, and ground lean meat with quinoa and fruit/vegetables.
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Hydration: Adequate water intake is crucial for digestion and overall hydration. The recommendation is to consume at least 2.5 liters of water per day, with additional intake before, during, and after the game.
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Pre-Game Snacks: Some players benefit from consuming quick-digesting snacks around an hour before game-time. Fruits are highlighted for their hydration properties and easily digestible carbohydrates, providing a quick energy boost.
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Individualized Nutrition: The article stresses that individual players may have varying nutritional needs. Experimentation and personalization are encouraged to determine what works best for sustained energy and performance.
Coach Kyle, a Hockey Performance Specialist, brings substantial expertise to the table. His background in Kinesiology and experience working with players across various hockey leagues adds credibility to his recommendations for optimizing performance through tailored nutrition strategies.
