Jim’s Intro to Pre-Game Fueling
Hi folks, Jim here, the only commentator who once asked the team bus driver to stop for donuts so I could stock up on pre-game fuel during a road trip.
What is pre-game fueling?
Pre-game fueling is the intentional intake of food and fluids before a game to give players the energy, hydration, and focus they need to perform at their best. It’s about timing, balance, and making choices that support sustained energy on the ice.
How does it work?
Pre-game fueling works by supplying the body with the right mix of nutrients at the right time:
- Carbohydrates for Energy: They top up muscle glycogen stores to power skating, shooting, and sustained shifts.
- Lean Proteins: Help stabilize energy levels and support muscle function.
- Moderate Healthy Fats: Provide slower-burning energy but shouldn’t dominate the meal.
- Hydration: Fluids start well before puck drop, not just during warmup.
- Timing: The main meal is usually eaten 3 6 hours before the game, with a light snack 1 2 hours prior to keep energy steady.
How do you make good decisions with it?
- Stick with Familiar Foods: Game day is not the time to experiment with new meals.
- Avoid Heavy or Greasy Foods: These slow digestion and sap energy.
- Plan Ahead: Especially for travel days, bring what you need so you’re not scrambling at a concession stand.
- Time It Right: Too early and you’ll run out of fuel; too late and you’ll feel sluggish on the ice.
- Hydrate Early: Start drinking water well before arriving at the rink.
How do you master it?
Mastering pre-game fueling takes routine, experimentation, and consistency. Players learn through experience what foods make them feel energized and light. Many follow a set game-day plan tailored to their age, level, and personal needs.
What does it look like when done right?
Proper pre-game fueling looks steady and prepared. Players arrive feeling alert, strong, and ready, not bloated, sluggish, or starving between periods.
Commentator’s Corner
Jim’s Take
Good pre-game fueling is like filling the tank before a road trip. You don’t wait until the highway to realize you’re on empty.
Parent Tip
Plan meals ahead of time, especially for early games or tournaments. A reliable routine keeps energy consistent.
Player Tip
Pay attention to how different foods make you feel. Build your own game-day meal plan and stick with it.
A Final Thought
Pre-game fueling sets the stage for everything that follows. Master it, and you’ll skate faster, think clearer, and keep your energy where it belongs, on the ice.
