06/08/2026
Game-day fuelling has nuance. It has to work with your athlete’s schedule, appetite, and routine — not against it.
In an ideal world, hockey players would eat a balanced meal 3–5 hours before ice time. In real life, that doesn’t always happen. Early morning games, school days, travel, and work schedules change the plan.
Use the time you do have:
• 3–5 hours before → balanced meal
• 2 hours or less before → balanced snack
• 30–60 minutes before → high-carb snack
That last top-up matters no matter which meal or snack came earlier.
If there’s too big of a gap between eating and hitting the ice, athletes can experience:
• heavy legs
• low energy
• loss of focus
• more mistakes
• higher injury risk
If they eat too much, too close to game time, they won’t feel well.
And if your athlete isn’t used to eating before games at all, start small. A few bites, then build toward larger snacks or meals over time as their body adapts.
