Before a hockey game, a young player can keep food simple: a normal meal earlier in the day, a familiar snack if there is a long gap before skating, and water in the rink bag. Bread, rice, pasta, potatoes and fruit all provide carbohydrate for hard exercise. Choose foods they have eaten before practice and know sit well.
What works for a game after school?
If puck drop is in the evening, lunch still matters. A sandwich and fruit, leftover rice with chicken, or pasta from home can all work. There is no need for a special sports meal. Pick something the player likes and can take to school.
The stretch between lunch and an evening game can be long, especially with travel to the rink and an early warm-up. Pack an afternoon snack before school. A banana and a sandwich, or a bagel the player already enjoys, are easy to bring along.
What about an early game?
For a morning game, breakfast may be the main meal before skating. Toast with eggs, oatmeal with fruit, or a bagel with a familiar topping are ordinary options. A player who dislikes eating much soon after waking may find a smaller breakfast and a snack for later more comfortable. If they have morning practices, use a breakfast that has worked on those days. For an early drive, pack breakfast or a later snack the night before.
What if the game is coming up soon?
If the player ate lunch hours ago but warm-up is close, a small snack may sit better than a full meal. A banana, toast, crackers or part of a sandwich are examples. Players should stick with foods they know sit well in their stomach. Practice days are a good time to find out which snacks feel comfortable before skating.
If the player usually gets hungry on the drive, bring the snack along. If eating close to skating upsets their stomach, leave more time after food.
What goes in the rink bag for a tournament?
Bring a filled water bottle and enough familiar food for the whole day, not just the first game. A sandwich, fruit, crackers and a second snack can cover a long wait between games. Keep foods that need refrigeration cold in an insulated bag. If the first game is early and the second is in the afternoon, bring lunch and another snack. There may not be enough time between games to order food and eat it. Check the tournament schedule before leaving so there is a chance to eat without rushing.
If the family plans to buy lunch, look at what is nearby before the day starts. A short break between games may leave little time to drive elsewhere.
What about after the game?
A player facing a long drive home may appreciate a snack before the next meal. A sandwich, yogurt and fruit, or a bagel are familiar choices. Hockey Canada's youth nutrition material recommends food containing carbohydrate and fluids after activity. For a two-game day, eating and drinking between games matters too.
If a player repeatedly feels sick during games, or has a food allergy or medical condition, a qualified health professional can help work out an individual plan.
K2 Athletics provides sport performance training for young athletes across PEI, with coached sessions in Charlottetown.