What To Eat On Game Days

4 Hours Before Game Time – Full Meal

Your body needs a complete meal that’s high in carbohydrates, moderate in protein, and low in fat.

• Why high carbs?

  Carbohydrates are your body’s main source of energy, especially during high-intensity sports like hockey. Eating a carb-rich meal allows your muscles to store glycogen, which is the fuel your body relies on during fast, powerful movements. Without enough carbs, you'll tire out faster and feel sluggish.

• Why moderate protein?

  Protein helps support your muscles, but too much too close to game time can slow digestion.

• Why low fat?

  Fat takes longer to digest, and having too much can make you feel heavy, bloated, or slow.

• Meal Examples:

  • Grilled chicken with pasta and a side of vegetables

  • Steak with white rice with vegetables

  • Turkey sandwich on whole grain bread with fruit

    
    

2 Hours Before Game Time – Light Snack

As game time gets closer, the goal is to top off your energy stores with foods that are easy to digest and carb-focused.

• Why carbs again?

  If you eat quick-digesting, they give your body the immediate boost of energy, this helps maintain blood sugar levels going into the game. Since your glycogen stores are already mostly full from your earlier meal, this is just about keeping your energy high and steady.

• Snack Examples:

  • A banana with honey

  • A granola bar

  • Peanut butter on toast or a bagel

  • A small smoothie with fruit

1 Hour Before Game Time – Fluids with Electrolytes

With very little time before the game, solid food isn’t needed. The focus is now on hydration and electrolytes.

• Why sports drinks like Gatorade or BioSteel?

  These drinks provide simple sugars (quick energy), fluids to stay hydrated, and electrolytes like sodium and potassium that your body loses through sweat.

• Drink Options:

  • Gatorade

  • BioSteel

  • Coconut water with salt

  • Any electrolyte drink you enjoy