Contents
Profile
Game day & tournament day: eating and drinking to plan
- Tool
- Interactive game-day planner
- Meal
- 3–4 hours before
- Snack
- 1–2 hours before
- Afterwards
- Carbohydrates + some protein
How the planner works
Choose the format, the start time and the approximate duration. For a tournament day, also enter how many games there are and how much time there is between two game starts. The planner then calculates a timeline with meals, snacks, drinking times and recovery. The settings are stored in the address bar; you can share the link or print the plan.
Where the time windows come from
The time windows follow Swiss Ice Hockey's nutrition concept for national teams: last big meal three to four hours before the game, one to two hours before only easily digestible carbohydrates and fluids, drink in every intermission, and carbohydrates and protein promptly after the game. The German Skating Union's handout points in the same direction for figure skating and recommends taking in carbohydrates and protein soon after exercise. The International Society of Sports Nutrition's position stand on nutrient timing describes why this matters especially when there is little time between two efforts.
Tournament days: making good use of breaks
On tournament days, the time between two games is often too short for a proper meal. Swiss Ice Hockey stresses that nutrition mistakes add up from game to game and day to day, and that food intake must be matched to the tournament schedule. The planner therefore divides breaks into levels: with less than an hour, just drink and have something very easily digestible; with one to two hours, a small snack; with two to three hours, a light bite; and from three hours, a light meal at the start of the break. These levels are derived from the time windows before a game.
Packing list for your sports bag
- your own labelled water bottle (a second one for tournaments)
- bananas or other easily tolerated fruit
- rolls or bread with honey, jam or a lean topping
- rice pudding, yoghurt or chocolate milk for after the game (keep chilled)
- juice spritzer or water
What the planner deliberately does not do
It does not calculate amounts, calories or grams and does not ask about weight or height. Personal amounts depend on age, body, training and health and belong in individual advice. Anyone with allergies, intolerances or a condition such as diabetes should discuss game day with their doctor. Background on ice hockey is in the article nutrition in ice hockey.
Frequently asked questions
+What do I do for an early-morning game?
Then a big meal three to four hours before is hardly possible. In this case, the planner suggests eating a carbohydrate-rich meal the evening before and planning a light, familiar breakfast in the morning.
+What should I eat between two tournament games?
It depends on the break: under an hour, just drink and have something small like a banana; with one to two hours, a small snack; from about three hours, a light meal.
+Can I print the plan?
Yes. "Print / PDF" prints only the schedule; in the print dialogue it can also be saved as a PDF.
+Does the plan also apply to other sports?
The time windows before and after exercise are general guidance and can be transferred. The drinking breaks are tailored to ice hockey; for other sports, use their breaks.
Sources & further links
- Swiss Ice Hockey: Ernährung und Supplemente für Nationalmannschaften (2008 version, PDF)
- Deutsche Eislauf-Union: nutrition before, during and after competition handout (2021, PDF)
- ISSN Position Stand: Nutrient timing (Kerksick et al. 2017)
- ACSM, Academy of Nutrition and Dietetics, Dietitians of Canada: Nutrition and Athletic Performance (2016, PubMed)
Editorially researched and checked against association and rulebook information. Found a mistake? Write to us via the Contact page.
Read more in the encyclopedia
Background
Nutrition in ice hockey
Ice hockey is a sport of short, very intense shifts. Full carbohydrate stores, fixed drinking times even in the cold rink and quick recovery after the game are the key levers – not powders and pills.
Background
Cold & fluids: drinking at the ice rink
In the cold, thirst kicks in later – studies show up to 40 per cent weaker thirst at 4 °C. Yet you still sweat under equipment and clothing. Fixed drinking times are therefore more reliable in ice sports than feel.
Background
Nutrition for children & teenagers in ice sports
Young ice sports athletes don't need special food, but regular, varied meals, suitable snacks around training and fixed drinking times at the rink. According to professional bodies, dietary supplements are not justified for children and teenagers.
Background
Nutrition in ice sports
Ice sports place special demands on eating and drinking: short, hard efforts, long competition days and cold rinks where thirst kicks in later. Here you will find the basics, a game-day planner and answers to common myths.
Background
Nutrition in figure skating
In figure skating, strength, coordination and concentration count in short programs – often after long waits. Enough energy in everyday life is the foundation. A long-term energy deficit harms health and performance (REDs) and belongs in professional hands.