Fuel up right before hitting the ice! These pre-game snack ideas for hockey players deliver the quick carbs you need to boost energy, stay focused, and play your best—all without weighing you down.

Fuelling up before hitting the ice is crucial for every hockey player, especially in the 30-60 minutes leading up to game time. For teen hockey players, having the right pre-game snack can make a huge difference in energy, focus, and endurance. The ideal snack should provide 30-60 grams of carbohydrates while being low in protein, fat, and fibre to avoid slowing down digestion.

Whether you’re already at the rink or getting ready to leave, these portable, carb-rich snacks are perfect for hockey players looking to maximize their performance. Here are the best pre-game snack ideas to keep you energized, quick on your skates, and focused for the game.

1. That’s It Fruit Bars

As the name implies, That’s It Fruit Bars are made with only fruit, making them a simple, natural choice for teen hockey players needing quick energy. Each bar contains between 14-27 grams of carbohydrates, so having one to two bars before a game is ideal. However, each bar also contains 3-4 grams of fibre, which might not be suitable for those with extra-sensitive stomachs before games. If that’s the case, choosing a lower-fibre option may be better.

2. Fruit Sauce Pouches

Squeezable fruit pouches are a convenient, mess-free option for hockey players on the go. Each pouch typically contains 11-25 grams of carbs, so it’s important to check the label to ensure you’re getting enough fuel. Teen hockey players may need to eat more than one pouch to reach the ideal pre-game carb range. GoGo SqueeZ and similar brands offer flavours that are easy to enjoy and provide a natural source of quick-digesting carbohydrates, perfect for a boost before hitting the ice. 

3. Bananas

Bananas are a top choice for a pre-game snack thanks to their easily digestible carbs and natural sugars. One large banana provides around 30 grams of carbohydrates, making it perfect for hockey players who need a quick energy boost without weighing them down. Bananas are also rich in potassium, which can help prevent muscle cramps during intense gameplay.

4. Dried Fruit (e.g., Raisins or Apricots)

Dried fruit is lightweight, portable, and packed with quick-digesting carbs. A small handful of dried apricots or raisins provides 30-35 grams of carbohydrates, making it an ideal snack to keep on hand. This snack is especially beneficial for teen hockey players who may want to pack multiple servings for tournaments or travel days since dried fruit doesn’t spoil quickly.

5. Pretzels

Pretzels are a fantastic low-fibre carb snack that’s easy to transport and eat on the go. A small bag of pretzels offers about 30 grams of carbohydrates, making them a great choice for hockey players who need a quick energy boost. Plus, the sodium content in pretzels provides a helpful source of electrolytes, supporting hydration and muscle function. My favourite are Rold Gold Thins Original. A 9-pretzel serving contains 23 grams of carbs. They’re a simple, effective option for fuelling up before you hit the ice.

6. Fruit Snacks

A small pack of fruit snacks provides a quick and convenient source of carbs, though the carb content can vary by brand. For example, Welch’s Fruit Snacks contain around 15 grams of carbs per pouch, while Mott’s Fruitsations offer about 19 grams per pouch. Depending on their needs, some hockey players might find it beneficial to have more than one pouch to ensure they get enough energy before a game.

Although fruit snacks are more processed than dried fruit, dried fruit bars, or raw fruit, they contain no fibre, making them ideal for athletes with sensitive stomachs who need fast, easy-to-digest energy. Plus, they’re often more affordable than dried fruit options, making them a budget-friendly choice for consistent fuelling.

7. Granola Bars (Low-Fibre)

Granola bars can be a good option for a pre-game snack if you choose ones that are low in fibre and protein to support quick digestion. Most granola bars contain around 20 grams of carbs per bar, making them a simple, portable option for hockey players needing a quick energy boost. A great example is MadeGood Mornings Soft Baked Breakfast Bars, which provide 20 grams of carbs and only 2 grams of fibre, making them easy on the stomach. Look for bars with minimal ingredients to ensure they don’t sit heavy before game time. 

I often get asked about Lara Bars because they’re made with all-natural ingredients, which is appealing to many athletes. Each bar contains 24 grams of carbs, 12 grams of fat, 4 grams of fibre, and 5 grams of protein. While this balance might work well for some, others may find the higher fat, fibre, and protein content slows digestion, making them less ideal in the 30-60 minute window before a game. 

8. Crackers with Jam

Plain, low-fibre crackers like soda crackers are an easy-to-digest option for pre-game fuelling. Paired with a bit of jam, this snack provides a simple, portable source of quick carbs. Six soda crackers provide about 15 grams of carbs, and when paired with 2 tablespoons of jam (adding 26 grams of carbs), this snack totals around 41 grams of quick-digesting carbohydrates. The soda crackers also offer a bit of salt, which helps with electrolyte balance, making this a great choice for hockey players needing efficient, fast-acting energy before hitting the ice.

9. Fig Bars

Fig bars are a convenient and tasty choice for a quick, pre-game energy boost. Each serving provides about 20-25 grams of carbohydrates, making them ideal for hockey players looking to fuel up before hitting the ice. My personal favourite is Nature’s Bakery Fig Bars, which offer great flavour and easy portability for athletes on the go. Fig bars are a reliable source of fast-digesting carbs, perfect for giving you the energy you need before game time.

10. Cereal with Low-Fat Milk

Cereal often gets a bad rap for its added sugars, but in a pre-game setting, those quick-digesting carbs are ideal for hockey players. Choose a low-fibre cereal, as it’s easier on the stomach, and pair it with low-fat milk to keep fat and protein low, allowing for fast digestion. Aim for a serving that provides around 30-40 grams of carbs, depending on your needs. This combo is convenient, easy to pack, and provides a quick energy boost to keep you going strong during the game.

Why Pre-Game Snacks Are Essential for Hockey Players

Choosing the right pre-game snacks ensures your body has the fuel needed to stay energized and focused on the ice. Remember, the goal is to consume easily digestible carbs to keep protein, fats, and fibre low. These pre-game snack ideas for teen hockey players provide quick energy without the heaviness, helping to maximize performance from the first faceoff to the final buzzer.

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