Why Eating Well days BEFORE the Game Matters

When your young athlete hits the ice, they need more than just skill — they need the energy to sprint, focus, hit, and recover. That energy is built in the days leading up to the game, not just the day of.

📅 Days Before the Game: Fuelling Up for Peak Performance

GOAL:

• Stock up on energy (carbohydrates)

• Support muscle recovery and growth (protein)

• Stay hydrated (water and electrolytes)

🔋 1. Fill the Tank: Carbohydrates = Energy

👉 Carbs get stored in the muscles and liver as glycogen — your child’s "fuel tank" for fast-paced play.

• Without enough carbs, athletes:

1. Tire out earlier in the game

2. Slow down and lose focus

3. Struggle with endurance in later periods

• Top Carb Sources:

1. Whole grain bread, pasta, brown rice, oats

2. Fruit (bananas, apples, berries)

3. Potatoes, sweet potatoes

🏋️‍♂️ 2. Build & Repair: Protein = Strength

👉 Protein helps repair muscle damage from practices and games.

• Regular protein intake supports:

1. Muscle recovery

2. Growth during puberty

3. Strength and power on the ice

• Top Protein Sources:

1. Chicken, turkey, fish, eggs

2. Greek yogurt, milk, cheese

3. Tofu, beans, lentils

🙋‍♂️ 3. Stay Sharp: Hydration = Focus + Stamina

👉 Even slight dehydration can hurt reaction time, coordination, and energy.

• Tips:

1. Drink water consistently throughout the day

2. Aim for pale yellow urine = hydrated

3. Limit sugary drinks and energy drinks

🌞 4. Consistency Wins: Eat 3 Meals + 1–2 Snacks Daily

👉Keeping a steady intake of nutrients helps your child:

• Maintain energy between meals

• Avoid energy crashes at school or practice

• Feel ready to go by game day

Sample Daily Schedule:

• Breakfast: Oatmeal + fruit + eggs

• Snack: Yogurt + granola

• Lunch: Chicken wrap + veggies + apple

• Snack: Smoothie or trail mix

• Dinner: Pasta + meat sauce + salad

🎯 BOTTOM LINE:

Following simple guidelines will help your player show up energized, strong, and ready to compete.

👉 Game day performance starts DAYS before.

👉Focus on balanced meals with whole carbs, lean protein, and water

🏒 Game Day & Practice Day Nutrition

Why Timing Matters

✅ 1. Pre-Game Meal (2–3 Hours Before)

👉 Why this timing?

• 2–3 hours gives the body time to digest and absorb nutrients without leaving food sitting in the stomach.

• This helps maximize energy while minimizing the risk of cramps, nausea, or “sloshy stomach” during intense activity.

Ideal Nutrition Goals:

• High in carbohydrates: To fuel the brain and muscles with glycogen.

• Moderate protein: To prevent muscle breakdown.

• Low fat and fiber: These slow digestion and can cause bloating or discomfort during play.

Example meals:

• Chicken sandwich + applesauce + water

• Pasta with tomato sauce + cooked carrots + fruit

• Turkey wrap + low-fat yogurt + banana

🔍 Pro Tip:

👉 If the game is early morning, a smaller meal 1–1.5 hours before (like toast with jam and yogurt) may be more practical, with a larger meal the night before.

🍌 2. Pre-Game Snack (30–60 Minutes Before)

👉 Why this timing?

• Your athlete needs a final energy boost that’s easy to digest.

• This snack helps top off glycogen stores and maintain blood sugar during warm-up and early game play.

Nutrition goals:

• Simple, quick-digesting carbs

• Low in fat, protein, and fiber (to prevent tummy troubles)

Best options:

• Banana

• Applesauce pouch

• Low-fat granola bar

• A slice of toast with jam

• Fig bar or small fruit smoothie

🧠 Reminder:

👉 This isn’t the time for heavy foods like burgers, fries, or fried snacks — they can cause fatigue and upset stomach.

🥤 3. Hydration Throughout

💧 Hydration helps regulate body temperature, focus, reaction time, and muscle function.

Rule of thumb:

• If your urine is light yellow, you’re hydrated.

• If it's dark, drink more fluids.

🏁 4. Post-Game Recovery (Within 30–60 Minutes After)

This is known as the “recovery window” — when the body is most ready to replenish energy and rebuild muscle.

Why it’s important:

1. Replaces muscle glycogen

2. Reduces soreness

3. Speeds up recovery for the next practice or game

Nutrition goals:

• Carbs to refuel

• Protein to rebuild

• Fluids to rehydrate

Best recovery combos:

• Chocolate milk + sandwich

• Greek yogurt + granola + berries

• Smoothie with banana + milk or protein

• Hummus + pita + fruit

🕑 Even if they’re not super hungry right after the game, a small snack is better than nothing.

👉A full meal can follow later.

Before the game

👉 Sip water in the hour leading up.

✅ Summary:

Game Day Timing Overview

When

2–3 hours before

30–60 mins before

During

after