Winning at Sports Nutrition: Habits That Fuel Young Hockey Players

Featuring Danny Drake and Mike Dalberth, Co-Founders of Enduraphin

As hockey parents and coaches, we’ve all faced the “hungry hockey kid” dilemma—rushing from rink to rink, trying to feed our athletes in between games, practices, and school. Too often, convenience wins out, and we end up with fast food bags in the backseat.

But what if fueling young athletes didn’t have to be complicated? In this episode of Our Kids Play Hockey, we sat down with Danny Drake and Mike Dalberth, co-founders of Enduraphin, to talk about practical, sustainable sports nutrition for kids. They reminded us that performance on the ice starts long before puck drop—it starts with the everyday food choices we make as families.

It’s About Habits, Not Heroics

One of the biggest myths in youth sports is that there’s a single “superfood” or supplement that unlocks peak performance. Danny was quick to bust that myth:

“It’s not about a heroic dose. It comes back to habits—the small things you do every day. Win breakfast, win lunch, win dinner.”

That means setting a consistent foundation: balanced meals, healthy snacks, and hydration. When those simple things are done well, kids perform better, recover faster, and build long-term healthy habits.

What to Avoid Before and After Games

Parents often ask what their kids shouldn’t eat before hitting the ice. Danny and Mike pointed out some clear red flags:

•Greasy, fried foods – These weigh athletes down and make them sluggish.

•Sugary cereals and desserts disguised as meals – If it has “cookie” or “cocoa” in the name, it’s not fuel, it’s dessert.

•Spicy or heavy meals right before a game – Save the hot sauce for after the tournament.

Instead, they recommend simple swaps: fresh fruit instead of candy, grilled options instead of fried, and quick-prep meals that are easy to grab but nutrient-dense.

Simple, Game-Day Meal Ideas

Parents don’t need to reinvent the wheel—or spend hours in the kitchen. Mike offered a few quick solutions that beat the drive-thru:

•Breakfast: Greek yogurt with granola, fruit, and a drizzle of honey. Pair with a protein shake if needed.

•Lunch/Dinner: Rotisserie chicken with rice and vegetables—fast, filling, and far healthier than a burger.

•Post-Game Recovery: A balanced shake with protein and carbs, or even a homemade yogurt-and-fruit parfait.

These options can be put together in minutes and provide the right mix of protein, carbs, and fats to keep kids fueled and recovering.

The Role of Parents and Teams

Nutrition isn’t just an individual effort—it’s cultural. As Christy pointed out during the episode, too often team snacks default to pizza, fries, or donuts between games. Coaches and team managers can help by setting a higher standard:

•Create an approved snack list for tournaments.

•Encourage families to bring fruit, cheese sticks, or yogurt instead of sugary treats.

•Talk openly with kids about why fueling matters—linking effort, performance, and recovery.

As Danny said, “Compliance goes up when it’s convenient.” If we make healthy snacks easy, kids will reach for them.

Supplements: When and How to Use Them

Enduraphin was born out of a real need: athletes were under-fueling because quick, clean recovery options weren’t readily available. Their Athletic Fuel product was designed to provide the right carb-to-protein ratio without the added sugars and fillers found in many ready-to-drink shakes.

But both Danny and Mike were clear: parents should always look for third-party certifications (like NSF Certified for Sport or Informed Sport) before giving supplements to their kids. And just like with equipment, consult an expert—whether a pediatrician or a registered sports dietitian—before adding anything new to your child’s routine.

Key Takeaways for Hockey Families

•Win the basics first: breakfast, lunch, dinner, and hydration.

•Avoid “convenient junk”: fried, overly processed, and sugary foods.

•Prep ahead: a rotisserie chicken or Greek yogurt can be a game-changer.

•Make it a team effort: shift the culture away from pizza parties and toward true recovery foods.

•Ask the experts: rely on certified dietitians, not marketing gimmicks.

Final Whistle

Good nutrition won’t turn an average player into a superstar—but poor nutrition can make a great player average. The good news? It’s not as hard as it seems. With a little planning, some go-to meals, and the mindset to “win” each meal, parents can set their young athletes up for success on and off the ice.

Let’s make nutrition part of the game plan—because fueling right is just as important as training hard.