Game-Day Nutrition for Young Hockey Players: An Evidence-Based Guide for Parents in Burlington

Game days are exciting for young athletes, and for many parents, they’re also busy and unpredictable. Whether it’s an early-morning puck drop or a long tournament day with back-to-back games, the food and fluids your child gets can make a meaningful difference in how they feel and perform on the ice. As the Barracudas Burlington Girls Hockey Club trainer and a chiropractor working with many young athletes in our Burlington community, I often hear the same question from parents: “What should my child eat on game day?” This article summarizes current evidence on youth sports nutrition and translates it into simple, practical guidance you can use right away.

Why Nutrition Matters for Young Athletes (Under 13)

Children who play competitive sports like hockey have unique nutritional needs. In addition to supporting growth, their bodies must manage energy for practices, games, and recovery. According to a 2023 review in the Journal of the Pediatric Orthopaedic Society of North America, tailored strategies for macronutrient intake, meal timing, and hydration are essential to both performance and long-term health in young athletes. 

One key insight: over half of young athletes are not meeting optimal nutrition benchmarks, especially when it comes to carbohydrate intake, which is critical for fueling and recovery. 

Pre-Game Nutrition: Fuel Up Wisely

What to Eat

• 2–3 Hours Before the Game: Serve a balanced meal with an emphasis on carbohydrates for energy, moderate lean protein, and minimal fat and fiber to reduce the risk of digestive discomfort. Examples include whole-grain pasta with grilled chicken and roasted vegetables, oatmeal with banana and a boiled egg, or a turkey-and-cheese wrap plus fruit. 
• 1–2 Hours Before: If your child feels hungry, offer a small, easily digestible snack — such as yogurt with berries, a granola bar, or fruit — but keep it low in fat/fiber. 
• 30 Minutes Before (Optional): If there’s still a bit of hunger and time to spare, a very light, high-carb snack like half a banana or applesauce can help. Avoid introducing new foods on game day.

Hydration Before the Game

• Aim for 400–600 mL (≈ 1.5–2 cups) of water in the 2–3 hours before play. This helps ensure the athlete starts in a well-hydrated state. 
• Because children may not sense thirst reliably, structured drinking is more effective than waiting to feel thirsty. 

Hydration and Fuel During the Game

• Water First: For most youth hockey games (typically under 60 minutes of on-ice time), plain water is the best choice. 
• Sips Throughout: Encourage small, regular sips—about 150–300 mL every 15–20 minutes, depending on sweat rate and how warm the environment is. This aligns with practical hydration recommendations for team sports. 
• Sports Drinks (Only If Needed): Use low-sugar sports drinks (around 6% carbohydrate concentration) only if the game is very intense, lasts more than an hour, or the athlete has heavy sweat losses. Higher-concentration drinks can slow stomach emptying and may cause discomfort. 
• Avoid Energy Drinks: These are not appropriate for children due to high sugar, caffeine, and unknown long-term effects. 

Double-Header Day Nutrition: Maximizing Performance and Recovery

When your child has two games in one day, planning becomes especially important to maintain energy and prevent fatigue.

1. After Game 1 (Recovery Phase)
2. Within 30–60 minutes, offer a recovery snack or drink that combines carbohydrates and protein in about a 4:1 ratio (carbs:protein). Good choices: chocolate milk, yogurt plus fruit, or a turkey sandwich. 
3. Also encourage 250–500 mL of fluid to begin rehydrating. Use water primarily; if sweat loss was high, a diluted sports drink may be appropriate.
4. Lunch (Midday)
5. Serve a light, balanced meal at least 2–3 hours before the second game. For instance: wrap or pasta with lean protein, some veggies, and water. Try to avoid overly fatty or heavy meals.
6. Limit fiber to help with digestion and energy availability.
7. Pre-Game 2 Snack
8. About 1–2 hours before, offer a small snack: fruit with yogurt, crackers and cheese, or a granola bar. Continue a hydration routine with water or a lightly flavored drink.
9. During Game 2
10. Repeat the same hydration approach as the first game (regular small sips).
11. After Game 2
12. Use the same recovery model: a carbohydrate-protein snack within 30–60 minutes, then a balanced dinner. Encourage ongoing fluid replacement until the next day.

Recovery Nutrition: Help the Body Reset

• Snack (30–60 min post-final game): Choose something like chocolate milk, a smoothie with yogurt, or fruit and cottage cheese. This helps restore glycogen and support muscle repair. 
• Rehydrate: Continue encouraging fluid intake. Young athletes may need about 4 mL of fluid per kg of body weight to adequately recover from sweat losses. 
• Dinner: Provide a well-rounded meal: lean protein (chicken, fish, tofu), vegetables, and whole grains (rice, pasta, potatoes), plus water or milk.

Practical Take-Home Tips for Parents

• Prep in Advance: Pack game-day meals and snacks before leaving for the rink. This ensures your child has fuel ready when hunger or thirst hits.
• Use Familiar Foods: Stick to foods your child tolerates well. Testing new foods for the first time during a tournament isn’t ideal.
• Create a Hydration Habit: Build in regular water breaks before, during, and after play. Use a clearly labeled water bottle on the bench.
• Monitor Urine Color: Pale yellow urine generally indicates good hydration.
• Avoid Unnecessary Supplements: Unless advised by a dietitian or physician, most young athletes do not need dietary supplements to perform well. 

Final Thoughts

Good nutrition is one of the most controllable factors you can influence to help your young athlete perform well, feel strong, and recover effectively. On game day — especially a double-header — planning meals, hydration, and recovery isn’t just “extra work”; it’s foundational to both performance and long-term health.

By using these evidence-based guidelines, you can confidently support your child’s nutrition in a way that’s practical, age-appropriate, and backed by research. As a Burlington-based trainer and chiropractor working with many young players, I’ve seen how a little preparation makes a big difference — both on the scoreboard and in how kids feel.