(Be honest… which ones are you guilty of?)
Most hockey parents have no idea which tournament-weekend decisions are quietly wrecking their kid’s performance — and almost every family I’ve worked with is shocked when they see this list.
1. Trying To Carb-Load In One Night.
Fueling for game day takes days — not one giant pasta dinner.
2. Assuming They Drank Enough Yesterday.
Over 90% of youth hockey players show up to games already dehydrated.
3. Thinking Fast Food Has Healthy Options.
Even grilled chicken at fast food places is packed with sodium, fillers, and ingredients that tank performance.
4. Skipping The Easiest Recovery Step In Hockey.
Chocolate milk immediately after the game jumpstarts recovery and hydrates better than most sports drinks.
5. Going Out To Eat In Groups.
Even small groups cause long waits and missed recovery windows.
6. Starting A Tournament On The Wrong Breakfast.
The typical hotel breakfast — pancakes, sausage, bacon, and sugary cereal — crush energy before Game 1 even starts.
7. Figuring Out Food After The Game.
A solid plan has food already packed, pre-ordered, or ready to grab immediately to protect their recovery window.
8. Letting Them Hit The Pool.
It feels harmless, but it drains their legs and kills explosiveness for the next game — which is why most coaches ban it.
9. Giving Them Salads Or Vegetables Between Games.
High-fiber foods cause bloating, slow digestion, and leave players feeling heavy and sluggish on the ice.
10. Letting Them Scroll On Their Phones Or Play Video Games And Calling It “Resting.”
Screens destroy focus and drain mental energy.
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.