A: I spent 14 seasons working with the Ottawa Senators hockey organization and have worked with hundreds of pro hockey players. One of the key things I have found is that EVERYONE IS DIFFERENT and what works best for one player, won’t be the best for another. For example, there are players that find that rice gives their legs better energy compared to pasta and others that have had pasta every pre-game meal for as long as they can remember!

Here are some ideas to consider for planning your next pre-game meal:

WHAT TO EAT: There are so many factors that go into deciding what to eat before a game. FIRST and most important - what works well for YOU and ALWAYS a new pre-game meal idea on a practice day first to see how you feel.

Also consider, how many minutes do you anticipate playing, the more minutes you anticipate playing, the more important it is to focus on CARBS because carbs fuel high intensity activities - which of course, the sport of hockey demands.

So, let’s assume you are going to play high minutes, there is a combination of nutrients that I recommend and that is: focus on carbs, add protein, and some fat.

CARBS fuel high intensity aspects of the game, PROTEIN will help balance out blood sugar levels, and SOME FAT is a source longer lasting fuel.

Examples:

Pasta, Chicken, Sauce + Soup
Rice, Salmon (protein + fat), + Veggies
Potatoes, Chicken, and Veggies
Turkey Sub with Veggies, + Pretzels
PB + J Sandwich, + Smoothie (Fruit + Greek Yogurt)
Burrito with Grilled Chicken, Rice, and Veggies

Quick tips:

Drink water with your meal to help with your overall hydration level!
Soup is a GREAT addition to a pre-game meal because it tends to be salty, plus delivers liquids both which help with hydration levels. This is especially important for hockey players that tend to have a high sweat rate and play a lot of minutes.
Don’t overdo it on high fat foods like fried foods, these foods tend to “sit in your stomach” and won’t provide the quick energy needed to optimally fuel the sport of hockey.

WHEN TO EAT: Ideally your pre-game meal would be a couple of hours before your game, to allow ample time for foods to start to digest. And then about 45-minnutes pre-game, top off energy stores with a small carb-focused snack that is easy on your stomach like a banana, graham crackers, or pretzels and water (about 8 to 16 oz).

Get your sports nutrition questions answered! Click here to submit your question to sports dietitian or share your favorite pre-game meal with Molly Morgan!