Game Day Nutrition with Gary Roberts

With playoffs underway and many OT games having been played already, recovery for players becomes all the more crucial to prolonged success.

I’m often asked:

  • What should I be eating the day of a game to have the most energy possible?
  • What should I be eating post activity to make sure I’m recovered for the next time I play?“.

First of all let me start off by saying that if you’re thinking or asking these kind of questions you’re already on track.  Awareness, knowledge, and preparation are all you need to start making a huge difference in not only sport but life.  The benefits of nutrition are widely known but from my experience: I maximized my gains from training, had more energy, healed faster and thought more clearly because of what I put into my body.

The above being said, I wanted to use my first blog post as an opportunity to share examples of my ideal game day meals and snacks in hopes that it inspires readers to think about what they eat and how it affects their performance!


Game Day Breakfast



Game day breakfast:
Three soft boiled eggs with a pinch of sea salt and two pieces of
whole grain toast with organic butter, small Greek yogurt & fruit mix with flax seeds.







Pre-Game Meal




Pre-Game Meal:
Grilled skinless chicken breast with brown rice, broccoli and a salad dressed with extra virgin olive oil and balsamic vinegar






Pre-Game Snack



Pre-Game Snack:
Oatmeal with ground flax seeds, walnuts, banana, unsweetened shredded coconut and a drizzle of pure maple syrup!
Try this 1.5 hours before a game or practice and let me know how you feel!






Post-Game Recovery Shake




Post-Game Recovery Shake:
Six ounces coconut water, six ounces water, 2 scoops BioSteel Recovery Formula [or other good quality protein (protein and carbs with no added junk)] and one banana.

Have this within 45 minutes of work to give your body the fuel it needs to recover!






Post-Game Meal




Post-Game meal:
Grilled skinless chicken breast, sweet potato and asparagus
A good blend of lean protein, complex/nutrient dense carbohydrates and veggies. The foods your body needs to repair itself!






I’m hoping this provides a guideline for people and I want encourage you to try these recipes, see how they make you feel and adjust as each individual is different.  I’m looking forward to hearing your comments and answering any questions you may have below!








  1. Nicely done Gary, I’ll be dropping the Doritos and trying this before the next Juno Cup. Glad you’re blogging buddy, well done.

  2. Jocelyn says:

    Hi Gary,

    I am a competitive swimmer but also a big hockey fan and that is how I discovered your blog. I have oatmeal about an hour before every practice. It is the only pre-practice snack that allows me to reach my maximum potential for all of my 2 and a half hour practices.

  3. I really like these meal ideas. I do have one question. Why is it important for high performance athlete’s to consume organic food as much as possible than regular food? Are the growth hormones and antibiotics found in regular meat a detriment to recovery of an athlete if ingested? I’m just trying to understand all the benefits of eating strictly organic for an athlete before I make the switch to organic foods.

    • To help with the answer of that, I think its not so much of a “completely organic, everything else is terrible” deal, I think it is on a more general stand point as in Real natural chicken opposed to sliced deli meat chicken since they are high in sodium and are just generally bad for you (not high quality lean protein). Same goes for Oats and breads, the “Quick cook” oatmeals are really misleading seeing that they are not complex carbs, compared to steal cut oats which are super high in fiber and energy.
      So really just a general guideline to research the food first and just get the really simple raw ingredients.

      Hope that helps!

  4. Great Advice, I just have a question. If it takes 3-4 hours for your body to fully digest food to use as energy, wouldnt consuming fats in your pre-game snack slow down digestion? As from what I have heard thats one of the things healthy fats do.

    Thanks for the great plan though!

  5. hi gary
    my name is will iam 6 and i play select mom makes some of your RESAPEAS . I play for the knights.
    have a nice day.

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  7. Hey Gary, thanks for the nutrition tips. I know on your eat to compete challenge and all canadian food recommendations some of the meals include wheat etc. What are your more recent thoughts on including high glycemic index foods such as bread, wheat and gluten etc in your daily diet?

    Thanks so much for your time

  8. Great post Gary, any update on this though? I know you mentioned being wheat free now, what would you replace the whole grain bread with?

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  13. Gary,

    I am a 16 yr old lacrosse player, with hopes of securing a lacrosse scholarship. I am approximately 5’10” and a light 140 lbs. I need to put on some good muscle mass to help with my game. I am in good shape, just very lean. Any advice would be appreciated.


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  15. paul6866 says:

    hi gary robert i visit your site today am very enjoying to read your articles.your all article is very informatic.your recipe is very good and can you learn me about
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  16. Brian Mason says:

    Gary, just wondering if pasta is still a good idea 3-5 hrs before my 17 year old son’s hockey games.

  17. hhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii Gary is a peanut butter sandwich a good idea 1half hrs before hockey games

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