Nutrition
Fuel like an elite athlete.
What you eat — and when — directly affects how fast you skate, how hard you hit, and how quickly you bounce back. This guide gives NH Selects players and families a practical, science-backed framework for pre-game, pre-practice, during, and post-game nutrition. Built for youth and young adult athletes, male and female.
Hockey is a high-intensity, intermittent sport — bursts of near-maximum effort separated by brief rest. That demands carbohydrate-forward fueling before activity and protein-plus-carb recovery immediately after. Here's the full-day framework.
Pre-Game & Pre-Practice Meal
The goal is to top off glycogen stores (your muscle fuel) without leaving food in your stomach that slows you down. Carbohydrates are the primary fuel source for high-intensity skating. Per the Academy of Nutrition and Dietetics, athletes should target 1–4g of carbohydrate per kg of body weight in the 1–4 hours before exercise, tapering fat and fiber as the start time approaches.
Eat More Of
- Pasta, rice, whole grain bread, oats
- Lean protein: chicken, turkey, eggs, tuna
- Fruit: banana, apple, berries
- Low-fat dairy: milk, yogurt
- Potatoes or sweet potatoes
Avoid Before Games
- Fried foods, fast food, heavy sauces
- High-fat meals (slow digestion)
- High-fiber raw vegetables (GI cramps)
- Carbonated drinks or energy drinks
- Anything new you haven't tried before
Game Day Rule
Never try a new food on game day. Stick to meals you know work for your body. Save the experiment for a practice week.
Top-Off Snack
If your last full meal was 3+ hours ago, a small carbohydrate-only snack can sharpen energy without sitting heavy. Keep it simple and familiar. Per Mayo Clinic, easily digestible carbohydrates in the hour before exercise can improve performance without GI issues when kept to small portions.
Good Options
- Banana (fast carbs, easy on the stomach)
- Toast or crackers with honey
- Apple or pear
- Sports chews or gels
- Low-fat granola bar
- Small bowl of cereal with low-fat milk
Skip If
- You ate a full meal 2 hours ago
- You're already feeling energized
- Your stomach feels full or unsettled
- You tend to cramp during play
Listen to your body — not all athletes need the top-off.
Hydration
Dehydration is one of the most common and most preventable performance killers. The American College of Sports Medicine recommends that athletes begin hydrating well before activity — not just when they feel thirsty. Thirst is a sign you're already behind. A hockey player in full gear can lose 1–2 liters of sweat per hour of play.
Sports Drinks vs Water
Water is right for most practices and short games. For games or tournaments over 60–90 minutes, a sports drink with sodium and potassium (Gatorade, Powerade, LMNT) helps replace electrolytes and maintain intensity in the third period.
Energy Drinks — Not Allowed
Energy drinks (Monster, Red Bull, Celsius) are not appropriate for youth athletes and are prohibited by USA Hockey guidance. High caffeine combined with heat and physical exertion poses real cardiac risk. Sports drinks only.
Recovery Window
The 30 minutes after exercise is when muscles are most receptive to nutrients. This "anabolic window" is when glycogen (muscle fuel) replenishes fastest and muscle protein synthesis peaks. Per the Academy of Nutrition and Dietetics and American College of Sports Medicine Joint Position Statement: consume 0.3–0.4g of protein per kg of body weight alongside carbohydrates in a roughly 3:1 or 4:1 carb-to-protein ratio within 30–45 minutes of finishing.
Recovery Goals
- Protein: 15–25g to start muscle repair
- Carbs: 30–60g to restore glycogen
- Fluids: Start rehydrating immediately
- Electrolytes: Sodium and potassium to replace sweat loss
Top Recovery Foods
- Chocolate milk (ideal carb:protein ratio)
- Protein shake + banana
- Greek yogurt with fruit and granola
- Turkey and cheese on whole grain bread
- Eggs on toast with fruit
- Cottage cheese with pineapple
Chocolate Milk — The Proven Recovery Drink
Multiple peer-reviewed studies — including research cited by Mayo Clinic — show that low-fat chocolate milk performs as well as or better than commercial recovery drinks for glycogen replenishment and muscle repair. It has the right carb-to-protein ratio naturally, plus calcium and vitamin D. Keep one in your bag.
Daily Fueling for Hockey Players
Game-day nutrition matters — but daily habits matter more. NHL athletes don't perform on junk food the other six days of the week. Youth athletes in active training need significantly more calories than non-athletes of the same age and size. Underfueling during growth phases impairs performance, delays recovery, and increases injury risk.
Daily Calorie Ranges
- Youth (ages 8–12): 1,800–2,600 cal/day
- Teen males (13–18): 2,800–4,200 cal/day
- Teen females (13–18): 2,200–3,200 cal/day
- Young adults (18–22): 2,800–4,000 cal/day
Ranges vary by body size and training load. Growth spurts increase needs further.
Key Daily Nutrients
- Carbohydrates: 55–65% of total calories (primary fuel)
- Protein: 1.2–1.7g per kg of body weight
- Fats: 20–30% of total calories (brain + hormones)
- Calcium: 1,300 mg/day for ages 9–18
- Iron: 8–15 mg/day (higher for females)
- Vitamin D: 600 IU/day (higher if deficient)
Breakfast Is Non-Negotiable
Athletes who skip breakfast perform measurably worse in morning practices and games. Aim for carbs + protein within an hour of waking — even on non-practice days. Muscles repair overnight and need refueling by morning.
- Eggs + toast + fruit + milk
- Overnight oats with protein powder + berries
- Whole grain cereal + low-fat milk + banana
- Smoothie with Greek yogurt, oats, and frozen fruit
Tournament Weekend Strategy
Multi-game days require continuous fueling between games. Don't wait until you're hungry — you may have less than 2 hours between games.
- Pack food — don't rely solely on concessions
- Recovery snack immediately after each game
- Real meal if gap is 2+ hours
- Hydrate continuously between games
- Light snack + fluids in the final 30 min
Considerations by Sex
Male and female athletes share the same core nutrition principles — carbs for fuel, protein for repair, hydration throughout — but there are meaningful differences in micronutrient needs, caloric requirements during growth, and specific risks to be aware of. Per the Mayo Clinic and Academy of Nutrition and Dietetics:
- Caloric needs spike during growth spurts — some teen males need 4,000+ cal/day during peak growth periods (ages 13–16)
- Higher protein ceiling: up to 1.7g per kg during heavy training blocks
- Iron matters too: 11 mg/day for teen males — don't assume it's only a female concern
- Don't cut to make weight — youth hockey doesn't have weight classes, and caloric restriction during growth causes lasting harm
- Zinc: 11 mg/day supports testosterone and muscle development
- Creatine is not recommended under age 18 — focus on real food first
- Iron is critical post-puberty: 15 mg/day for teen females vs 8 mg/day for adult females — low iron causes fatigue that looks like poor conditioning
- Calcium + Vitamin D: 1,300 mg calcium and 600 IU Vitamin D daily for bone density and stress fracture prevention
- RED-S risk (Relative Energy Deficiency in Sport): underfueling — even unintentionally — disrupts hormones, bone health, and menstrual cycles. If periods are irregular, talk to a doctor, not just a coach
- Never restrict to "look athletic": female athletes who underfuel get slower and more injury-prone, not leaner in a healthy way
- Iron-rich foods: lean red meat, spinach, fortified cereal, lentils — pair with Vitamin C to boost absorption
Warning Signs of Underfueling in Youth Athletes
Fatigue that doesn't improve with rest · Frequent illness or slow healing · Stress fractures · Declining performance despite consistent training · Mood changes or difficulty concentrating · Irregular or missed menstrual cycles in females. If you see these signs, speak with a physician or registered sports dietitian — not just a coach or trainer.
Food First. Supplements Second.
The supplement industry targets athletes — especially young ones. Most youth athletes who are eating consistently and sleeping enough don't need supplements. Per Mayo Clinic: whole foods provide nutrients in combinations and ratios that supplements can't replicate. Before adding any supplement, evaluate whether sleep, calories, and food quality are optimized first.
Generally Safe (with food)
- Protein powder: fine if real food isn't available post-game; whey or plant-based
- Vitamin D: if tested deficient — very common in NH winter athletes
- Iron: only if blood work shows deficiency; too much iron is harmful
- Omega-3 (fish oil): anti-inflammatory support, especially if low seafood intake
Avoid Under Age 18
- Creatine: not studied adequately in youth; food-first approach covers needs
- Pre-workout stimulants: high caffeine + stimulants pose cardiac risk in young athletes
- Fat burners / weight-loss supplements: dangerous and counterproductive for growing athletes
- Unregulated "sports" supplements: FDA doesn't regulate these — ingredients aren't guaranteed
NH Selects Snack Shack
We're building out the snack shack at MacMorran Field House with athlete performance in mind — not just standard concession food. Grab-and-go options before and after games and practices, available at the rink.
Where This Information Comes From
Every recommendation on this page is grounded in guidance from recognized medical and nutrition authorities. We encourage players and families to read directly from these sources and consult a registered dietitian for individual guidance.
This page is an educational reference guide for NH Selects players and families. It is not a substitute for individualized medical or nutrition advice. Athletes with specific health conditions, dietary restrictions, or performance concerns should consult a licensed physician or registered sports dietitian. For a referral to a sports dietitian in New Hampshire, visit eatright.org and search "sports dietitian" near your zip code.