Game Day Nutrition


Fueling for Your Best Performance

Success on game day starts with how you fuel your body throughout the day. The foods and fluids you consume before, during, and after a game provide the energy your muscles and brain need to perform at their best.

Hockey is a high-intensity sport that relies heavily on your body's carbohydrate (glycogen) stores. Going into a game well-fueled can help you maintain your energy, stay focused, react quickly, and delay fatigue. Proper nutrition also supports recovery after the game and helping you prepare for your next practice or competition.

On game day, your goals are to:

  • Start the game well-fueled.

  • Stay hydrated before, during, and after the game.

  • Choose foods that provide steady energy and are easy to digest.

  • Replenish energy and support muscle recovery after the game.


Game Day Fueling Timeline

Pre-Game Meal: 2-4 Hours Before 

This is your most important meal before the game. It should provide plenty of carbohydrates to top up your glycogen (energy) stores while including lean protein to help keep you satisfied and support your muscles.

If you have an early morning game and don't have enough time to eat a full meal (or don't feel hungry right after waking up) focus on eating a balanced dinner the night before. Then, have a lighter breakfast or snack before the game if you can tolerate it.

Aim for a meal that is:

  • High in carbohydrates

  • Moderate in lean protein

  • Lower in fat

  • Lower in fibre

  • Enjoyed with fluids to help you arrive at the rink well hydrated

Meal Ideas

  • Grilled chicken, rice, and cooked vegetables

  • Pasta with tomato sauce and grilled chicken

  • Turkey sandwich on whole-grain bread with fruit

  • Rice bowl with chicken and vegetables

  • Oatmeal topped with banana, berries, and Greek yogurt

  • Scrambled eggs, whole-grain toast, avocado, and a glass of orange juice

Nutrition Tips

  • Choose foods that are easy to digest. Before a game, choose meals that are higher in carbohydrates and moderate in protein, while keeping fat and fibre lower. High-fat meals can take longer to digest and fast food, such as burgers, fries, or large portions of pizza, may leave you feeling full, sluggish, or uncomfortable while on the ice.

  • Include healthy fats throughout the day. Fat is an important part of an athlete's diet, but large amounts immediately before or after a game may slow digestion. Include healthy fat sources at meals and snacks throughout the day, such as salmon, nuts, seeds, chia seeds, hemp hearts, and avocado.

  • Choose nutrient-dense carbohydrates. Before a game, limit foods and drinks that are high in added sugar and low in nutrients, such as candy, pastries, soft drinks, and specialty coffee beverages. Instead, choose carbohydrate-rich foods that provide energy and are easy to digest, such as oatmeal, rice, pasta, potatoes, bread, fruit, and cereal.

  • Don't skip your pre-game meal. Going into a game under-fueled can affect your performance and make it hard to concentrate. Plan ahead or meal prep so you have time to eat before you get to the rink.

  • Stay hydrated throughout the day. Don't wait until you're thirsty to start drinking. Start drinking water when you wake up in the morning and drink fluids regularly throughout the day. Always make sure you arrive at the rink well hydrated. Continue drinking during and after your game to replace fluids lost through sweat.

  • Eat your antioxidants. Hard exercise can temporarily increase oxidative stress in the body. Colourful fruits and vegetables provide antioxidants, vitamins, and minerals that support overall health and recovery. Focus on getting a variety of colourful, minimally processed plant foods in your diet.

1-2 Hours Before the Game: Light Snack (If Needed)

If you're hungry or your last meal was several hours earlier, have a light snack to maintain your energy and blood sugar levels steady. 

Easily digestible carbohydrates are the best during this window before your game, such as:

  • Banana

  • Applesauce

  • Greek yogurt with honey and berries

  • Whole-grain toast with peanut butter and jelly

  • Granola bar

  • Pretzels or crackers and hummus

  • Fruit smoothie made with milk or yogurt

During the Game

During games, your main priority is staying hydrated.

  • Drink water between periods.

  • During tournaments or multiple games in one day, sports drinks or easy-to-digest carbohydrate foods (such as fruit, applesauce, or pretzels) can help maintain energy.

Within 30-60 Minutes After the Game: Recovery Nutrition

Recovery starts as soon as the game ends.

After a game, your body needs carbohydrates to refuel, protein to repair and rebuild muscle, and fluids to rehydrate.

Aim to have a snack or meal containing both carbohydrates and protein within 30-60 minutes after the game when possible. This helps replenish the energy your muscles use during the game and supports muscle recovery before your next practice or game.

You may not always have time for a full meal right after a game or practice. Pack a quick recovery snack so you have something to eat soon after the game, then have a full meal when you get home.

Build Your Recovery Plate

  • ½ plate of high quality carbohydrates - for example, quinoa, brown rice, barley, multigrain pasta, sprouted or whole grain breads, oatmeal, multi or whole grain cereals, fresh and dried fruits, dairy products, and legumes.

  • ¼ plate lean protein - for example, eggs, fish, lean beef, bison, chicken, turkey, legumes, milk products, and milk alternatives.

  • ¼ plate vegetables and/or fruit - for example, colourful produce for vitamins, minerals, and antioxidants

  • Add a source of healthy fat - for example, avocado, olives, nuts, seeds, nut butter, olive oil

  • Make sure to include antioxidants, such as fresh or frozen veggies and fruits (as large a variety as possible)

  • Drink water or other fluids such as coconut water, milk, etc. 

Quick Recovery Options

If you can't have a full meal right away, try:

  • Chocolate milk and a banana

  • Greek yogurt, fruit, and granola

  • Turkey or chicken sandwich and fruit

  • Smoothie with milk, fruit and greek yogurt

  • Cottage cheese, with fruit, and crackers

  • Whole-grain cereal, milk, and berries

  • Protein shake, banana or other fruit when a convenient option is needed

Full Meal Ideas

When you have time for a meal:

  • Rice, chicken, and vegetables

  • Pasta, meat sauce, and vegetables

  • Chicken or turkey wrap, fruit, and yogurt

  • Potatoes, salmon or chicken, and vegetables

  • Burrito bowl with rice, chicken, beans, vegetables, and avocado

Check out the Recipe section of the Nutrition Portal for more post-game meal ideas.