Nutrition in ice sports

Why nutrition in ice sports is special

Ice sports combine three things rarely found together: very intense, short efforts, long days at the rink and cold. An ice hockey player sprints in short shifts, sits on the bench in between and sweats under their equipment while the air around them is cold. A figure skater often waits a long time for her performance, which then lasts only a few minutes but demands full concentration. Curlers stand on the ice for hours. This raises typical questions: when should I eat before the game? What do I drink when I'm not thirsty at all? And what's the truth behind dressing-room myths?

This section answers such questions in general terms and with sources. They are based on, among others, recommendations from Swiss Ice Hockey and the German Skating Union, consensus statements from the International Olympic Committee and position papers from international professional bodies. There are deliberately no personal amounts, calorie or weight targets here.

What each sport demands

The sports differ greatly: in the rhythm of effort, in the time spent in the cold and in the length of a competition day. The overview shows the most important differences and what matters for eating and drinking in each case.

Game day in four time windows

Most mistakes are not about what but about when. Swiss Ice Hockey describes a simple pattern for game days: the last big meal is three to four hours before the game, one to two hours before there are only easily digestible carbohydrates and fluids, drinks are taken during breaks, and after the game carbohydrates and some protein help recovery. The game-day planner creates the right schedule for your start time or tournament day.

Myths vs. facts

Some wisdom persists stubbornly in dressing rooms and parent chats. Flip the cards and compare with what the sources say.

• Myth„In der kalten Halle schwitzt man kaum – trinken ist zweitrangig.“ Show factFactKälte dämpft das Durstgefühl: In einer Studie bei 4 °C war der Durst um bis zu 40 % geringer. Unter der Ausrüstung schwitzt man trotzdem stark.Source: Kenefick et al. 2004; Swiss Ice Hockey Back to the myth
• Myth„Direkt vor dem Spiel noch richtig satt essen gibt Energie.“ Show factFactDie letzte große Mahlzeit liegt 3–4 Stunden vor dem Spiel. 1–2 Stunden vorher nur noch ein leichter Snack und etwas zu trinken.Source: Swiss Ice Hockey Back to the myth
• Myth„Ohne Nahrungsergänzungsmittel geht im Leistungssport nichts.“ Show factFactEine ausgewogene Kost deckt den Bedarf in der Regel. Supplemente können verunreinigt sein und zu unbeabsichtigtem Doping führen – nur nach ärztlicher Abklärung.Source: DEU-Handzettel; IOC 2018 Back to the myth
• Myth„Im Eiskunstlauf springt man besser, wenn man weniger isst.“ Show factFactZu wenig Energie über längere Zeit schadet Knochen, Hormonen, Immunsystem und Leistung. Das nennt man REDs (relatives Energiedefizit im Sport).Source: IOC REDs-Konsensus 2023 Back to the myth
• Myth„Kinder im Verein brauchen spezielle Sportnahrung.“ Show factFactFür junge Sportler sind Supplemente laut den großen Fachgesellschaften nicht gerechtfertigt. Regelmäßige Mahlzeiten, Snacks und Trinken reichen.Source: ACSM/AND/DC 2016 Back to the myth
• Myth„Nach dem Spiel ist Essen egal – Hauptsache Dusche.“ Show factFactKohlenhydrate und etwas Eiweiß bald nach der Belastung unterstützen die Erholung – vor allem, wenn am nächsten Tag wieder gespielt wird.Source: DEU-Handzettel; Swiss Ice Hockey Back to the myth

Drinking check: thirst is a poor guide at the rink

In the cold, thirst kicks in later. At the same time, you lose fluid through sweat under your helmet, gloves and pads. Swiss Ice Hockey describes sweat losses of up to two litres per hour for national team players. For recreational and youth players the amounts are usually smaller, but the principle remains: drink at fixed times rather than by feel. More in the article cold & fluids.

Articles in this section

• Nutrition in ice hockey: everyday training, game day and recovery between two games.
• Nutrition in figure skating: long competition days, energy availability and warning signs of REDs.
• Game day & tournament day: the interactive schedule for eating and drinking.
• Cold & fluids: why thirst is deceptive at the rink.
• Children & teenagers: what parents and youth coaches should know.

Where to find individual help

For personal advice, sports physicians and qualified nutrition professionals are the right people to ask. General recommendations on a balanced diet are published by the German Nutrition Society; in Switzerland, the Swiss Sports Nutrition Society provides information specifically on sports nutrition. Questions about dietary supplements and doping are answered by NADA.