Young athletes, parents and coaches hear all kinds of advice about what to eat—and not all of it is true. With so much outdated or misleading information floating around, it’s easy to get confused about what really fuels performance. Let’s set the record straight on the five biggest nutrition myths that could be holding players back.

This myth couldn’t be further from the truth. Carbohydrates are the body’s main source of energy, especially for high-intensity activities like hockey. When carbs are restricted, young athletes may feel sluggish, lose endurance, and struggle to focus during games and practices. The key is choosing quality carbs like whole grains, fruits, and milk products rather than sugary drinks and sweets. A good pre-game meal should include a combination of carbs and be light on protein—think oatmeal with milk or a turkey sandwich on whole grain bread.

Protein supports muscle repair and recovery, but it’s only one piece of the puzzle. Young athletes also need enough total calories and carbohydrates to fuel their training. Without that energy, the body may actually break down muscle for fuel. A balanced diet with protein spread evenly throughout the day—alongside carbs, healthy fats, and hydration—will lead to better muscle development than large amounts of protein alone. Greek yogurt, eggs, tuna, and tofu make great protein additions to balanced meals.

When athletes eat can be just as important as what they eat. Eating too early before a game or waiting too late afterward can affect performance and recovery. Pre-game fuel—ideally 2–3 hours before activity—should include easy-to-digest carbs and some light protein, like pasta with chicken or rice with salmon. After practices and games, a recovery snack within 60 minutes helps refill energy stores and repair muscles. Chocolate milk, smoothies, or fruit with yogurt are great quick options.

Cold climates can mask thirst cues, leading players to skip water breaks. However, indoor ice rinks are often dry, and players still lose fluids through sweat under their gear. Even mild dehydration can cause fatigue, poor focus, and slower reaction times. Encourage athletes to drink before, during, and after games—water is best, but sports drinks can help during tournaments or longer practice days. A good guideline: pale yellow urine indicates good hydration.

Food doesn’t just fill the stomach—it fuels the body and brain. Proper nutrition impacts energy, speed, concentration, and recovery. Skipping meals or eating poorly can lead to low energy, slower performance, and difficulty concentrating. Consistent, balanced eating patterns throughout the week—combined with healthy snacks on game days—help young athletes play at their best. Good nutrition should be part of the training plan, not an afterthought.

The right nutrition habits give young athletes an edge—more energy, better focus, faster recovery, and stronger performance season after season. By leaving these myths behind and fuelling smart, players can spend less time worrying about food rules and more time enjoying the game.