Title: Pre-Game Nutrition: What to Eat Before Hitting the Ice
Description: Skating soon? Discover practical pre-game meal ideas designed to support your routine, with easy options like toast, fruit, and protein yogurt.
Sunday, May 11, 2025, the Hershey Bears vs the LV Phantoms during the Calder Cup Championship Play Off. The Bears beat the Phantoms by a score of 4-2. The Bears move on to meet the Charlotte Checkers.
Whether you’re lacing up for a competitive hockey match or a friendly weekend scrimmage, what you eat beforehand can influence how you feel on the ice. While there’s no one-size-fits-all meal plan, a few thoughtful choices can help make your pre-game routine more enjoyable and steady.
Timing Matters
One of the most important elements of eating before activity is timing. Many players aim to have a full meal around 2 to 3 hours before game time. This allows enough time for digestion while still offering support for the effort to come.
If your schedule is tighter, a light snack 30 to 60 minutes beforehand is a simple way to stay on track. The key is to avoid feeling too full or too empty when the puck drops.
Keep It Familiar and Easy to Digest
Before a game is not the time to try something new. Stick to foods you know and enjoy, those that are gentle on the stomach and won’t leave you feeling weighed down.
Options might include:
- A sandwich with whole grain bread and roasted chicken
- Rice or pasta with a small portion of grilled vegetables
- A fruit and nut bar
- A smoothie made with fruit and oats
These kinds of meals and snacks are often chosen not just for their taste, but for how they fit into a familiar and reassuring routine.
Some players prefer to include snacks they’re familiar with before a game, options that are easy to carry and quick to enjoy. It can be a great way to round out the plate and bring variety to your choices.
Something simple like a protein yogurt offers a convenient and flavourful option. It’s easy to pack, quick to enjoy, and fits well into both larger meals or small snacks depending on your timing.
Whether you’re eating a full breakfast or grabbing a bite between classes or meetings, keeping a familiar snack close by can help you feel more grounded as game time approaches.
Stay Hydrated Along the Way
Hydration starts well before the game begins. Sipping water throughout the day can be more effective than drinking a large amount all at once. Many players keep a water bottle nearby as part of their routine, not just during warm-up, but all day long.
If your game is early in the morning, it’s helpful to have a glass of water soon after waking up. If it’s later in the day, pair your meals and snacks with a drink so hydration stays consistent without feeling forced.
Make It a Ritual
Pre-game meals are more than fuel, they’re part of the rhythm. Whether you’re on the road or in your own kitchen, creating a routine around food can help bring calm and focus.
Preparing a favourite sandwich, packing your go-to snacks, or enjoying a quiet moment with a warm drink before you head out the door all help set the tone. These small habits become a ritual, one that signals you’re ready to hit the ice.
Game day routines are personal, flexible, and shaped by what feels good. With a little planning, your pre-game meals can become something you genuinely look forward to, not just for the food, but for the familiar comfort they bring.
