5 Ways to Eat Healthy on the Road

Road trips are part of hockey.

Early mornings.
Long drives.
Multiple games in a weekend.
Gas stations, rest stops, and fast food everywhere you look.

This is where habits are tested.

Most players struggle when structure disappears.

Elite players prepare for the road with intention.

Here’s 5 ways to help you stay on track.

#1: Protein Comes First. Always.

On the road, carbs are easy to find.
Junk food is everywhere.

Protein is the most important and hardest to get.

Before you order anything, ask yourself, “Where is my protein coming from?”

Good road options:

• Grilled chicken sandwiches
• Chicken, beef, or pork meals
• Eggs or egg bites
• Greek yogurt cups
• Beef jerky or meat sticks
• Protein bars with minimal ingredients
• Rotisserie chicken from grocery stores

Protein keeps you full, stabilizes energy, and helps your body recover between games.
If you miss here, everything else suffers.

#2: Choose Carbs That Actually Fuel You

Carbs aren’t the enemy.
Bad carb choices are.

Better options on the road:

• Fruit (bananas, apples, grapes)
• Oatmeal
• Whole grain bread or wraps
• Yogurt with granola
• Rice bowls
• Potatoes

Simple rule of thumb…Real carbs over processed carbs.
If it grew from the ground, it’s usually a better choice.

These carbs provide steady energy instead of spikes and crashes that show up late in games.

#3: Avoid Fried Foods Before Games

This one matters more than players realize.

Fried foods slow digestion and make you feel heavy on the ice.
That sluggish feeling in warmups?
Often food-related.

Skip:

• Fries
• Fried chicken
• Chicken tenders
• Mozzarella sticks
• Onion rings

Choose instead:

• Grilled chicken sandwiches
• Turkey or chicken wraps
• Burrito bowls
• Baked potatoes
• Subs with lean meats and veggies

You skate better when your stomach isn’t fighting your food.

#4: Hydrate All Weekend Long

Most players are under-hydrated on the road.
Travel, salty foods, poor sleep…it all adds up.

Hydration checklist:

• Start your day with 16–20 oz of water
• Carry a water bottle everywhere
• Add electrolytes once per day
• Avoid soda and energy drinks before games
• Sip consistently, don’t chug

Even a small drop in hydration can slow reaction time, decision-making, and speed.
That matters when games are tight.

#5: Build Balanced Plates

Almost every stop has solid options if you look for them.

Target the trifecta:
Protein + Quality Carb + Fruit or Veg

Examples:

• Chipotle/Qdoba: Rice bowl with chicken, beans, fajita veggies, salsa
• Panera: Chicken sandwich or bowl with a fruit cup
• Wawa/Sheetz/Speedway: Grilled chicken wrap, yogurt, fruit, hard-boiled eggs, oatmeal
• Gas stations: Greek yogurt, fruit, jerky, nuts, protein bars, trail mix

Balanced plates keep energy steady through two or three games a day.

Eat for performance and recovery with intention.