Getting your player to eat during the school day doesn’t have to be a battle. Here’s how to keep them fueled, energized, and ready to perform — even if they’re a picky eater.
If you’ve ever packed what you thought was the perfect lunch, only to see it come home untouched, you’re not alone. Many hockey parents face the same struggle: a player who skates for hours but barely eats during the day. It’s frustrating, but it’s also more common than you might think.
If your hockey player is skating at a high level and still picky with food—or worse, not eating at all during school—I hear this from parents all the time:
“My kid burns thousands of calories in practice and games, but barely touches their lunch.”
The result? They come off the ice exhausted, recover slowly, and can’t perform at their best. The good news is that with a few small adjustments, you can help your player get the fuel they need without forcing them into a fight over food.
Why Skipping Meals Hurts Performance
Hockey isn’t like other sports. The game demands short, explosive bursts of skating, quick transitions, and high-intensity effort over and over again. Players burn through fuel at an incredible rate.
When your player skips meals—especially at school—they’re basically hitting the ice with an empty tank.
That means:
- Less energy in practices and games
- Slower recovery between workouts
- Higher risk of illness or injury
- Plateaus in strength, speed, and endurance
The School Lunch Problem
Here’s why school days are especially tough:
- Limited time to eat
- Social pressure (kids don’t want to “look weird” eating certain foods)
- Cafeteria options that don’t fit picky tastes
- Parents can’t be there to remind them
For picky eaters, it’s even harder. If they don’t like what’s packed, they just won’t eat it.
Solutions That Actually Work
1. Think “Snack Pack” Instead of “Big Lunch”
Many players are overwhelmed by a large sandwich or full meal. Instead, pack 3–4 smaller, bite-sized items they can grab quickly between classes.
2. Pack “Hockey Foods” They Actually Like
Pickiness is usually about texture or presentation, not nutrition. If your player loves chicken nuggets, pack baked chicken bites instead of a grilled chicken wrap. If they like smoothies, freeze one in a thermos so it’s ready by lunchtime.
3. Use “Easy Calories” to Fill the Gaps
When your player is burning thousands of calories, sometimes it’s about getting fuel in quickly.
- Chocolate milk
- Smoothies
- Muffins or banana bread
- Homemade energy balls
4. Bookend the School Day
If lunch is still a struggle, make breakfast and after-school snacks count.
- Breakfast ideas: overnight oats, fruit + granola yogurt bowl, egg wrap
- After-school snack: smoothie, burrito bowl, grilled cheese + fruit
That way, even if lunch is light, the overall day balances out.
A Sample School-Day Menu for Picky Hockey Players
Sometimes parents just want a real-life example. Here’s a simple one-day plan that balances fuel, recovery, and kid-friendly foods for a hockey player:
Breakfast (before school)
- Yogurt parfait with granola + berries (or a yogurt pouch if rushed)
- 1 slice of peanut butter toast
- Small glass of orange juice or milk
👉 Quick carbs + protein = energy to start the day strong.
Mid-Morning Snack
- String cheese
- Apple slices
- Small granola bar
👉 Keeps energy steady until lunch.
Lunch (snack-style instead of one big meal)
- Turkey or ham roll-ups (sliced deli meat rolled with cheese)
- Crackers or pretzels
- Baby carrots with ranch dip or hummus
- Mini muffin or energy ball
👉 Bite-sized options feel less overwhelming and more like “snacks,” which picky eaters are more likely to eat.
After-School Fuel (before practice)
- Smoothie (milk, banana, frozen berries, scoop of yogurt, optional peanut butter)
- Granola bar or handful of trail mix
👉 Quick carbs + protein to top off energy before hitting the ice.
Dinner (post-practice recovery)
- Chicken, rice, and veggies (or pasta if preferred)
- Chocolate milk or smoothie
👉 Balanced recovery meal + extra fuel for muscles.
Evening Snack (if hungry before bed)
- Bowl of cereal with milk
- Or toast with nut butter + banana
👉 Extra calories without being too heavy before sleep.
Parent Takeaway
You don’t need to force your picky eater into “perfect” meals. The goal is consistent fuel throughout the day in forms they’ll actually eat. Think smaller portions, foods they like, and quick calories to bridge the gaps.
A properly fueled hockey player has more energy in games, bounces back faster from practices, and builds the strength and speed they need to stand out.
Ready for the Next Step?
If you want more hockey-specific nutrition strategies, check out my Hockey Performance Nutrition Playbook programs. They include meal plans, snack lists, and fueling guides designed just for youth hockey players.
And if you want a fully personalized approach built around your player’s unique needs, schedule a spot in my 1-on-1 Elite Coaching Program. Together, we’ll create a custom plan that takes the guesswork out of nutrition and gives your player the fuel to dominate on the ice.
About the Author
Terry Knealing is a Certified Strength and Conditioning Coach, Sports Performance Nutritionist, and USA Hockey Level 4 Coach with a passion for helping serious hockey players reach the next level.
As the founder of Hockey Performance Nutrition (HPN), Terry has worked with hundreds of athletes — from youth to pro — to create fueling strategies that maximize on-ice performance, speed recovery, and support long-term development.
With decades of coaching experience and a proven track record in elite sports performance, Terry’s programs go beyond generic advice. Every plan is built to fit the unique demands of hockey, the schedule of real hockey families, and the goals of each individual player.