As a hockey player, your main goal is to skate hard from puck drop to the final buzzer. That takes more than skill and grit—it takes fuel. What you eat before and during the game can help you stay sharp, avoid brain fog, and keep your legs moving when it matters most. The right fuel can also help reduce the risk of late-game injuries caused by fatigue and sloppy shifts.
Start with a solid pre-game meal
Eat your main pre-game meal about three to five hours before puck drop. This gives your body time to digest and turn food into energy. You want a meal with plenty of carbs, some protein, and a bit of vegetables and fat.
Some good examples:
● Chicken, rice, and roasted vegetables
● Pasta with tomato sauce and lean ground beef or turkey
● A sandwich on whole-grain bread with fruit on the side
Avoid heavy, greasy meals or big servings of fried food. This is not the time for fettuccine Alfredo. You want to feel fueled—not weighed down.
Don’t skip your pre-game snack
About 30 to 60 minutes before warm-up, have a quick snack to top up your energy. This is where many players fall short—and end up paying for it later in the game.
You need something light, easy to digest, and mostly made of carbs. Good options include:
● A banana
● A small granola bar
● Dried fruit
● A Chargel pouch, which provides quick, ready-to-go energy without any prep
Even if you ate a solid pre-game meal, this extra snack helps make sure your energy stores are topped up before you hit the ice.
Skip the artificial extras
Many hockey players are shifting away from sports drinks with artificial colors, sweeteners, and flavors. While that’s a good step, switching to sugar-free electrolyte drinks isn’t always the answer either.
During intense activity, your body needs quick energy. Carbohydrates—yes, including sugar—help fuel your muscles and brain. Sugar-free drinks may hydrate, but they won’t give you the energy you need to perform at your best.
Chargel delivers simple, digestible carbs without artificial colors, flavors, or sweeteners. It’s plant-based, caffeine-free, and gluten-free. And with a resealable pouch, it’s easy to take small sips on the bench between shifts.
What to sip on the bench
Hydration is a big part of performance. Start the game hydrated, and keep sipping water between periods and shifts. If you’re sweating a lot or playing multiple games in a day, use an electrolyte drink with appropriate amounts of sodium—not just a flavored water.
Pair that with Chargel on the bench, and you’ve got a simple, effective combo: fluid + fuel.
Final Thoughts
Hockey performance isn’t just about talent or training—it also depends on how well you fuel. A solid pre-game meal, a well-timed snack, and consistent hydration all support focus, speed, and stamina from the first shift to the last.
Chargel can be part of that plan. Use it as a quick snack before warm-up to top up your energy, and again on the bench to help maintain your carb intake and fluid balance through the game.
Small changes to your routine can make a big difference in how you feel—and how you play.
Author Profile: Melissa Boufounos
Melissa is a certified holistic nutritionist, nutrition writer, and lifelong athlete based in the greater Ottawa, Ontario, Canada area. Melissa specializes in sports nutrition and works with teen and adolescent hockey players in her virtual private practice MB Performance Nutrition. As a media nutritionist, she regularly writes for Mindbodygreen and has been featured as a nutrition expert in publications like Forbes Health, Outside Online, Shape, Clean Plates, and more. She was recognized as one of Canada's Top 100 Health Experts by OptiMYz Magazine four years in a row. You can connect with Melissa on Instagram or Facebook.
