Pregame Nutrition

for Hockey Players

Published June 28, 2023

Do you know why proper nutrition is important for a hockey player?

We are publishing a three-part series that will focus on pre-game, game time, and post-game nutrition. What that looks like and why it is important for a hockey player.

Part 1

Pregame Nutrition

What is nutrition? What is sports nutrition? Oxford defines nutrition as the taking in and use of food and other nourishing material by the body. Sports nutrition focuses on diet with regards to improving athletic performance.

Eating before a game or practice is important to make sure the hockey player is fueled and hydrated from beginning to end. No matter the time of day, this “pre-game meal” can be a game changer. The food you eat in the two days prior to a practice or game is stored in your muscles and becomes the main fuel for exercise. The food you eat right before exercise boosts the hockey players energy and keeps the athletes blood sugar stable. As a hockey player, proper nutrition is crucial for optimal performance and recovery. Here are some key nutrients and foods a hockey player should focus on and why they are important:

  1. Carbohydrates: Hockey players need a high intake of carbohydrates to fuel their energy demands. Whole grains, fruits, and vegetables are good sources of carbohydrates.
  2. Protein: Hockey players need protein to help repair and build muscle tissue. Foods like lean meat, dairy, eggs, and legumes are great sources of protein.
  3. Fats: Healthy fats are important for a hockey player to maintain energy levels, support brain function, and regulate hormone production. Foods like avocados, nuts, seeds, and fatty fish are good sources of healthy fats.
  4. Hydration: Hockey players need to stay hydrated. Especially during games and intense practices. Water and sports drinks can help replace fluids lost through sweat.
  5. Iron: Iron is important for maintaining energy levels and preventing anemia. Foods like red meat, poultry, and iron-fortified cereals are good sources of iron.
  6. Vitamin C: Vitamin C is important for recovery and supports the immune system. Foods like oranges, strawberries, and bell peppers are good sources of vitamin C.

It is important for hockey players to eat a balanced and varied diet, and to eat regularly throughout the day. Eating a pre-game meal rich in carbohydrates and a post-game meal high in protein can help improve performance and aid in recovery.

The goal for a pregame meal is to make sure you have enough fuel to get through the entire game or practice. A pregame meal should give you the energy to perform. A proper pregame meal can help prevent fatigue and decrease hunger pain. It should also provide hydration. A pre-game meal for hockey players should focus on fueling their energy levels and providing the necessary nutrients for performance. Here are some options for a pregame meal:

  1. Whole grain pasta with a tomato-based sauce and grilled chicken.
  2. A turkey or tuna sandwich on whole grain bread with a side of fruit.
  3. A quinoa and vegetable stir fry with grilled salmon.
  4. A sweet potato, black bean, and corn burrito with a side of salsa.
  5. Grilled chicken or tofu skewers with a side of brown rice and steamed vegetables.

It is important to eat a pregame meal 2-3 hours before the game to allow for proper digestion and energy absorption. It is also important to stay hydrated before the game by drinking water.

In conclusion, pregame nutrition is a crucial component of a hockey players performance. Remember, everyone’s nutritional needs are different. It’s important to find what works best for you. Take the time to fuel your body properly before a game or practice and you will give yourself the best chance to perform at peak level and achieve your goals.

~Written by Sara O’Reilly

Check out Part 2 Game Time Nutrition / Hydration HERE!

Check out Part 3 – Post Game Nutrition HERE!