Skating well takes more than practice on the rink — it takes a well-fueled body. Growing athletes need consistent, varied food to support training, recovery, growth, focus, and mood. This handout offers general, age-appropriate guidance for families. It isn't a diet plan, and no skater should ever be asked to restrict food, count calories, or follow a rigid eating structure to "make weight" or change their body. Every skater's needs are different — for personalized guidance, talk with your pediatrician or a registered dietitian who works with young athletes.
Building a Balanced Plate
Most meals and snacks work best when they combine a few different types of food. Think in terms of building blocks rather than rules:
- Energizing carbohydrates — whole grains, rice, pasta, potatoes, fruit, oats — to fuel muscles and the brain.
- Protein for repair and growth — eggs, dairy, beans, chicken, fish, tofu, nut butters.
- Colorful fruits and vegetables — for vitamins, minerals, and fiber.
- Healthy fats — avocado, olive oil, nuts, seeds — to support energy and hormone health.
- Fluids — water throughout the day, with extra around practice.
A simple guide: aim for a mix of these groups at meals, and at least two of them at snacks.
Hydration
- Encourage water throughout the day, not just at practice.
- A refillable water bottle at every session helps build the habit.
- Thirst, dark urine, headache, or fatigue can all be signs a skater needs more fluids.
- For long or hot sessions, a snack with fluids and a little sodium (like pretzels or a sports drink in moderation) can help.
Before Practice or Competition
A light meal or snack 1–3 hours beforehand helps skaters feel strong without feeling weighed down:
- Toast with peanut butter and banana
- Greek yogurt with granola and berries
- Oatmeal with fruit
- A turkey or cheese sandwich on whole grain bread
If practice is very soon after school or a meal, a small carbohydrate snack (like a piece of fruit or a granola bar) is usually enough.
After Practice or Competition
Recovery meals or snacks, ideally within an hour or two, help muscles repair and refill energy stores:
- Chocolate milk and a piece of fruit
- A smoothie with fruit, yogurt, and milk
- Eggs and toast
- A balanced dinner with protein, carbohydrates, and vegetables
Everyday Snack Ideas
- Apple slices with nut butter
- Cheese and whole-grain crackers
- Trail mix or homemade granola bars
- Hummus with carrots or pita
- Hard-boiled eggs
A Note for Parents & Coaches
Growing bodies come in many shapes and sizes, and that's healthy and normal — especially during the growth spurts of adolescence. Please avoid comments about a skater's weight, size, or shape, and never encourage dieting, skipping meals, or "cutting weight." Skaters who eat a varied diet, listen to their hunger and fullness cues, and fuel consistently around training tend to feel and perform their best. If you ever notice a skater restricting food, skipping meals, showing anxiety around eating, or expressing distress about their body, please reach out to your pediatrician for guidance — early support makes a real difference.