By Melissa Boufounos, CHN 

For many adult female hockey players, hitting the ice is about staying active, having fun with teammates, and maybe enjoying a post-game beer. While you’re out there for the love of the game, what you eat, and drink still plays an important role in keeping you on your feet and feeling great. Here are some practical, easy-to-follow nutrition tips to help you keep your energy levels up, recover after games, and lower your risk of injury so you can keep playing and enjoying hockey for the long haul.

Pre-Game Nutrition – Eating for Energy

Fuelling up with a solid meal before your game is essential, especially for those late-night matches. Eating a balanced meal three to four hours before hitting the ice can give you the energy to stay active and enjoy the game without feeling sluggish. 

When it comes to pre-game eating, aim for meals that combine carbohydrates for energy, protein for muscle support, and healthy fats to keep you satisfied without feeling overly full. 

Here are some pre-game meal ideas to enjoy three to four hours before the puck drops:

• Grilled chicken or salmon with quinoa and roasted vegetables – This is a well-rounded meal with complex carbs, lean protein, and healthy fats from the salmon or olive oil used to roast the veggies.
• Stir-fry with tofu, brown rice, and mixed vegetables – This plant-based option is light yet filling, providing a good mix of carbs, protein, and fibre without weighing you down.
• Spaghetti with lean meat sauce and a side of salad – Classic pasta provides the carbs you need for energy, while the protein in the meat sauce supports muscle recovery and maintenance.
• Turkey and sweet potato bowl with avocado – Sweet potatoes offer slow-digesting carbs, and the turkey and avocado provide a satisfying dose of protein and healthy fats.

If you don’t have a big appetite, or you’re eating one to two hours before game time, simple options like a sandwich, yogurt with fruit, or a banana are quick and effective ways to top off your energy reserves before you lace up your skates. Be mindful of portion sizes to avoid feeling too full when you hit the ice.

Staying hydrated is also important. Start sipping water throughout the day, rather than chugging right before the game, to help your body maintain proper hydration and avoid dehydration while you’re playing.

Post-Game Nutrition – Recovering the Right Way

After a hard-fought game, most players are ready to kick back and relax—often with a post-game beer. That’s all part of the fun, but balancing recovery with social time can help keep you feeling good the next day and prevent unnecessary soreness or fatigue.

A good post-game recovery strategy is to grab a quick snack that includes protein before heading out for drinks. Something as simple as a handful of nuts, beef jerky, or some cheese and crackers can help jumpstart the muscle repair process and keep your body on track for recovery.

For a more substantial post-game meal, aim for a mix of protein and carbohydrates. A wrap with lean protein like chicken, a smoothie with protein powder, or a bowl of yogurt with granola can help replenish the glycogen your muscles burned during the game and repair muscle tissue. 

If you’re at the bar, focus on options that combine protein and carbs to help your muscles recover. Here are a few realistic post-game bar food ideas that can help replenish your energy:

• Grilled chicken wrap 
• Chicken or beef sliders 
• Turkey club sandwich 
• Fish tacos 

And, of course, don’t forget to stay hydrated! Try to alternate between water, beer, or other drinks to help fend off dehydration and keep your muscles happy.

The Bottom Line

Nutrition doesn’t have to be complicated to make a difference in how you feel on and off the ice. By fuelling your body with balanced meals and snacks before and after the game and staying hydrated, you’ll set yourself up for more fun on the ice and fewer injuries along the way. Try out one or two of these simple tips at your next game and see how much better you feel!