By Melissa Boufounos, CHN
No matter your age, hockey is about having fun, staying active, and spending time with teammates on and off the ice. But as we grow older, our bodies and nutritional needs change. Let’s break down how to fuel your body at every stage of the game!
Youth Hockey Players (Ages 5–12): Building the Foundation
For young players, nutrition is all about supporting growth and development while keeping energy levels high. Kids are constantly on the move, so they need a mix of carbohydrates for energy, protein for building muscles, and healthy fats for overall development. Don’t forget foods high in calcium and vitamin D to help build strong bones for those inevitable falls on the ice.
Examples:
Breakfast: Oatmeal with milk and a handful of berries.
Snack: Apple slices with peanut butter.
Simple, balanced meals and plenty of snacks will keep young players energized from warmups to the final buzzer.
Teen Hockey Players (Ages 13–18): Growing and Grinding
Teenagers are in their prime growth phase, which means their nutrition needs to keep up with their growing bodies and intense game schedules. Carbs are their best friend for fuelling practices and games, while protein helps build and repair muscles. With hormones kicking in, teens often feel hungrier than a goalie in OT, so consistent, balanced meals are key.
Examples:
Pre-game meal: Chicken, rice, and steamed broccoli.
Post-game snack: Chocolate milk and a granola bar.
Keep the snacks coming, and make sure water bottles are always full to avoid dehydration.
Adult Recreational Players (Ages 19–35): Balancing Hockey and Life
Between work, family, and late-night games, adult players often juggle busy schedules that leave little time to think about nutrition. But let’s face it—your body still needs fuel to keep up on the ice and recover after the game (and yes, that includes after-beer recovery).
Examples:
Pre-game dinner: Spaghetti with lean meat sauce and a salad.
Post-game meal at the bar: Grilled chicken wrap or baked wings with water alongside your beer to stay hydrated.
You might not be playing for a Stanley Cup, but proper fuel keeps you feeling good enough to show off those toe drags.
Oldtimers (Ages 35+): Recovery Is Key
Here’s the truth—our bones and muscles aren’t as young as they used to be, and recovery takes a little longer than in our glory days. But the good news is that smart nutrition can help keep you in the game longer. Focus on anti-inflammatory foods, like salmon or nuts, and don’t skimp on protein to prevent muscle loss.
Examples:
Dinner: Salmon with roasted sweet potatoes and asparagus.
Snack: Greek yogurt with honey and walnuts.
And remember, hydration isn’t just for the young guys. Keep a water bottle handy—even if it’s sitting next to your post-game pint.
The 50+ Club: Playing for the Love of the Game
For players 50 and up, hockey is about staying active and having fun while keeping your body healthy. This is the time to prioritize joint health, lean protein for maintaining muscle, and plenty of colourful fruits and veggies to boost energy and support overall wellness.
Examples:
Lunch: Turkey and avocado sandwich on whole-grain bread with a side of veggies.
Snack: A small handful of almonds and a clementine.
Hitting the ice at this age is all about smart choices and enjoying the game while staying spry enough to keep up with your teammates.
Takeaway
Nutrition plays an important role in keeping players of all ages feeling their best. Whether you’re fuelling growing muscles or giving aging joints a little extra love, a few small changes can help you stay energized, recover faster, and avoid feeling like you got hit by a Zamboni. So grab your stick, water bottle, and a balanced meal—see you on the ice!