Smart Summer Nutrition for High School Hockey Players
If you’re a high school hockey player looking to get ahead during the off-season (or the coach or parent of a high schooler), there’s more to the summer than workouts and stickhandling drills. What you eat matters just as much as how you train. Summer nutrition isn’t just about keeping your body fueled — it’s about building strength, speeding up recovery, staying healthy in the heat, and laying the foundation for success when you hit the ice again in the fall. Think of food as fuel, and smart eating as a training tool that can help take your game to the next level.
One of the most important goals during the off-season is to stay strong and energized, especially if you’re doing strength training, cardio, or skills work. That means eating enough of the right foods — not just grabbing chips and soda between sessions. You want your meals to be balanced with all the key nutrients your body needs. Carbohydrates like whole grains, fruits, and vegetables give you energy to power through workouts. Proteins such as chicken, fish, eggs, Greek yogurt, or beans help your muscles recover and grow. Healthy fats from nuts, olive oil, and avocados support brain function and help you stay full longer. And don’t forget about fruits and vegetables. The more color you have on your plate, the more vitamins and minerals you’re getting, which help with everything from recovery to immune strength.
When you eat is almost as important as what you eat. If you’ve got a training session or skate planned, be sure to eat something light one to two hours beforehand. A banana with peanut butter, a turkey sandwich, or a small bowl of oatmeal with fruit can give you the energy to perform without feeling too full. After your workout, your body needs help rebuilding. That’s when you want a combination of protein and carbs to repair muscles and refill your energy stores. A protein shake with berries, a chocolate milk, or even a tuna wrap can do the job.
Hydration is huge during the summer months. It’s easy to forget how much you’re sweating — especially if you’re training outdoors or in a warm rink. Water should be your main drink throughout the day, and you’ll want to sip it regularly — not just chug it all at once. Aim for at least 8 to 10 cups of water a day, and even more if you’re sweating a lot. Sports drinks like Gatorade or BodyArmor can help if you’re training hard for over an hour, but you don’t need them every day. Watch for signs of dehydration like fatigue, dry mouth, or lightheadedness, and get ahead of them by drinking water often.
Snacking smart can also help you stay fueled. Instead of reaching for junk food, try snacks like hard-boiled eggs, trail mix, low-sugar protein bars, fresh fruit with nut butter, or yogurt with granola. These snacks are great between meals or on-the-go when you’re headed to a workout. And whatever you do, don’t skip breakfast. A solid morning meal gives you energy for the day and helps prevent you from crashing later. Scrambled eggs with toast, a smoothie with spinach and banana, or oatmeal with almonds and berries are all great choices.
A lot of high school athletes accidentally under-eat during the summer because they’re so focused on training. But your body needs fuel to perform and recover. If you’re lifting weights, sprinting, or skating, your calorie needs are higher. That doesn’t mean overeating, but it does mean being mindful of how your body feels and staying consistent with meals. Eating too little can lead to muscle loss, fatigue, or even injuries — none of which help your long-term goals.
Even if you’re not training every day, maintaining good nutrition habits over the summer helps your body stay in rhythm. It keeps your metabolism active, your energy up, and your body ready for whatever challenge comes next. And if you’re confused about what to eat or how to fuel around your schedule, don’t be afraid to ask for help.
Coach Chic, Professor B and some specialists are here to help you personalize your nutrition plan so you can stay strong, fast, and focused. Whether you need guidance on meals, hydration, supplements, or timing your nutrition with your training, we’ve got you covered. Just reach out here at CoachChic.com, and let’s make this your smartest, strongest summer yet.
