Pre-Game Nutrition: What to Eat Before a Game

Let’s stay on the nutrition train because it’s the easiest but most athletes miss the mark on it.

What you eat before a game matters just as much as how you train.

If you’re skipping meals, relying on energy drinks, or grabbing fast food on the way to the rink—you’re not fueling, (or is it fuelling, I can never get it right) performance. You’re feeding fatigue.

Let’s talk about smart pre-game nutrition—what it is, why it works, and how to build meals that keep you sharp from warm-up to the final buzzer.

Why Pre-Game Nutrition Matters

Your muscles store energy in the form of glycogen. This fuel comes mainly from carbohydrates, and it’s what powers your skating, shooting, and decision-making on the ice.

But here’s the catch:

✔️ You don’t top up glycogen with a quick snack right before puck drop

✔️ You build it from the meals you eat in the 24–48 hours before the game

And your pre-game meal plays a critical role in stabilizing blood sugar, keeping energy steady, and keeping your brain focused.¹

The Goals of a Pre-Game Meal

✔️ Top off muscle glycogen stores with quality carbohydrates

✔️ Provide steady energy without bloating or blood sugar crashes

✔️ Support mental focus and motor control through balanced fuel

✔️ Avoid stomach issues from heavy, greasy, or unfamiliar foods

What to Eat (and When)

2.5 to 3 hours before game time:

Eat a full meal with:

• Complex carbs (sweet potato, brown rice, oats, whole grain pasta)

• Lean protein (chicken, turkey, eggs, tofu)

• Minimal fat (a little olive oil or avocado is fine)

• Easy-to-digest veggies or fruit

Sample Pre-Game Meal:

Grilled chicken, sweet potato, sautéed spinach, and a banana

1 hour before game time:

If you need a top-up, go for a light carb-based snack like:

• Banana

• Granola bar

• Slice of toast with honey

• Applesauce pouch

Avoid:

❌ Fried foods

❌ High-fat meals

❌ Carbonated or sugary drinks

❌ Energy drinks with too much caffeine

Pro Tip: Hydrate Alongside Your Meals

Your food choices don’t work if you’re dehydrated. Sip water throughout the day and avoid showing up to the rink playing catch-up.

I already talked about hydration so is should be old hat by now.

What Happens When You Don’t Fuel Properly

❌ You hit a wall in the second or third period

❌ Your focus fades under pressure

❌ Your muscles fatigue faster and recover slower

❌ You’re more likely to cramp or lose sharpness when it counts

Fueling isn’t about superstition or ritual—it’s a performance decision.

Key Takeaways

✔️ Eat a balanced, carb-forward meal 2–3 hours before your game

✔️ Include lean protein and limit fat and fiber to avoid GI distress

✔️ The food you eat the day before matters just as much

✔️ Hydrate early, not just at the rink

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

References

1. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics: Nutrition and athletic performance. J Acad Nutr Diet. 2016;116(3):501–528.

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