By Wendi Irlbeck, MS, RDN, LD CISSN – Sports Dietitian & Performance Nutrition Coach
Youth hockey is fast, physical, and demanding. From early-morning ice times to late-night tournaments, young athletes need more than talent and practice—they need intentional nutrition. The right fueling plan keeps energy high, sharpens focus, boosts speed, and speeds up recovery, all while lowering the risk of injuries.
In this post, I share a simple, science-based game plan parents and coaches can use to help players stay strong and energized all season long. The foundation? Hydration, quality fuel for working muscles, and smart post-game recovery.
Help your athlete step on the ice ready to dominate—one meal, snack, and water bottle at a time. Listen to my dive into hockey nutrition with Jeff and Topher on the Hockey Think Tank Podcast.
1. Start Strong Every Morning
Ice times are often early, so a solid breakfast sets the tone for the day. Aim to eat 25–30 grams of protein and about 50 grams of carbohydrates within 30 minutes of waking, along with a big glass of water. I recommend coconut water because of the minerals and carbs we know the athlete needs!
Why it matters: After a night of fasting, the body needs carbs to restock liver glycogen and protein to halt overnight muscle breakdown. *I also recommend having an evening snack. See ideas HERE.
Easy breakfast ideas:
- Greek yogurt parfait with berries and granola
- Two eggs, whole-grain toast, and a banana
- Protein overnight oats or protein waffles
See more breakfast fueling tips HERE.
**If it’s extremely early focus on quick carbs beforehand and aim for protein after. See specific examples HERE.
2. Fuel Consistently Through the Day
Young hockey players burn through calories quickly. Eat every 3–4 hours to maintain steady blood sugar and avoid the fatigue that shows up as sloppy passes and slow feet. Each meal or snack should include carbs for energy and protein for muscle repair.
Smart portable options: turkey sandwich on whole-grain bread, string cheese with fruit, trail mix with nuts and dried cranberries, or a smoothie packed with milk, banana, and whey protein. Struggling to gain or maintain weight? Try these tips that our athletes and teams have found to be so helpful for adding 1 lb per week!
3. Hydration and Electrolytes
Ice rinks feel cold, but players sweat heavily under all that gear. Aim for at least 100 ounces of fluid daily, adjusting upward in hot rinks or back-to-back games. Pair water with electrolytes—especially sodium and potassium—to replace what’s lost in sweat and to prevent cramps. See more hydration tips here.
- Drink 16–20 oz. of water in the hour before practice or a game.
- During play, sip 4–8 oz. every 15–20 minutes.
- For tournaments, showcases, or sessions over 60 minutes, add a sports drink to supply carbs and electrolytes.
4. Pre-Skate Fuel
The pre-skate meal or snack should be carb-rich with moderate protein and low in fat and fiber so it digests quickly.
- 2–3 hours before: a chicken wrap with fruit, or pasta with light marinara and a side of fruit and string cheese
- 30–60 minutes before (if you need a quick top-off): a banana with a small handful of pretzels or a granola bar.
Avoid greasy foods, heavy cheese, or fried snacks right before skating—they slow digestion and can lead to sluggish legs.
5. During Games and Long Practices
For ice times longer than an hour, quick carbs keep energy steady. This might be a sports drink, orange slices, a small pouch of applesauce, honey, fruit slices, 100% fruit bar, tart cherry juice, coconut water between periods. Keep a labeled water bottle at the bench and sip often.
The night before a game tips HERE.
- Game day recommendations HERE.
- Tips for coaches and trainers to help educate their athletes HERE.
6. Post-Skate Recovery
The 30-minute window after practice or games is prime time to refuel. Muscles are primed to absorb nutrients and replenish glycogen.
- Goal: 25–30 g of protein +50 g of carbohydrates within 30-min
- Examples: Chocolate milk with a banana, turkey sandwich, or Greek yogurt with berries and honey. You can also supplement with 3-5g of creatine monohydrate within these foods.
Learn why creatine monohydrate is safe, effective and beneficial for kids, adults and anyone with a beating pulse.
Pairing carbs with protein speeds recovery, reduces soreness, and prepares the body for the next session. See three tips on improving muscle recovery and protein supplementation.
7. Everyday Performance Habits
- Eat the rainbow. Include a fruit and vegetable at every meal. Antioxidants from colorful produce fight inflammation, support the immune system, and help reduce muscle soreness.
- Limit high-fat, fried, and ultra-processed foods. These can cause energy crashes, evening cravings, and restless sleep. Fueling game day tips!
- Snack smart. Always pack snacks—nuts, fruit, cheese sticks, protein bars—and never leave home without your water bottle. See great snacks to take to school to maintain energy levels here.
Get a copy of Wendi’s Health and Performance Playbook or our Meal and Snack Guide for meal plans and performance tips!
8. Sleep: The Unsung Hero
No amount of nutrition can replace poor sleep. Aim for 7–9 hours each night. Encourage athletes to put phones away 30 minutes before bedtime and practice light stretching, breathing, or visualization. Deep rest supports muscle repair, hormone balance, and sharper on-ice decision-making.
See how our young hockey athlete Ian Ness gained muscle and went on to play hockey at the next level!
Sample Game Day Timeline
Morning Game (8:00 a.m. face-off)
- 6:30 a.m.: Greek yogurt parfait + water
- Between periods: Bagel + orange slices + coconut water
- 10:00 a.m: Protein shake + banana + turkey sandwich (immediate recovery)
Afternoon Practice (4:00 p.m.)
- 2:00 p.m.: Turkey and cheese sandwich, apple, water, pretzels, jerky
- During practice: Electrolyte water, applesauce orange or watermelon slices
- 5:30 p.m: Grilled chicken sandwich + fruit cup or steak and salmon + sweet potatoes and watermelon.
The Bottom Line
Youth hockey demands power, speed, and mental focus. Consistent fueling—not fad diets or energy drinks is the true performance enhancer. Encourage your athlete to start the day with balanced nutrition, fuel steadily with carbs and protein, hydrate before thirst sets in, and prioritize quality sleep.
Parents and coaches, you set the tone. Stock the fridge with colorful produce, lean proteins, and grab-and-go hockey snacks. Celebrate healthy habits as much as goals scored or games won.
With intentional nutrition and smart recovery, young hockey players can train harder, recover faster, and stay strong all season long. Nutrition is your secret weapon! Good or great it is up to you!
Wendi A. Irlbeck, MS, RDN, LD, CISSN
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Training Day