Fueling for the Ice: The Ultimate Grocery List for Figure Skaters Before Competitions
Figure skating competitions demand more than just hours on the ice—they require strategic fueling to optimize energy, focus, and recovery. Whether you're a seasoned skater or a skating parent prepping for competition season, having the right foods on hand can make all the difference. Here's a breakdown of athlete-approved grocery essentials to keep your skater strong, sharp, and hydrated during competition week.
1. Protein: Power for Performance & Recovery
Protein is essential for muscle repair, strength, and sustained energy. Incorporate a variety of quick and portable options for meals and snacks, especially when you're on the go between practices and events.
Hard-boiled eggs
Turkey or beef jerky
Cottage cheese
Greek yogurt
Pea or whey protein
String cheese
Tuna, salmon, or chicken
Steak, beef, or venison
Protein bars
Cheese sticks
Skating Tip: Pack string cheese or jerky in your competition bag for a quick protein boost between events.
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2. Carbohydrates: The Skater’s Fuel
Carbs are your body’s preferred energy source—especially crucial for endurance, spins, and explosive jumps. Prioritize simple and complex carbs before and after skating.
Pretzels
Fresh fruit
Tart cherry juice (great for recovery!)
Potatoes
Applesauce packets
Oats and rice
Dates
Rice cakes with jam
Whole-grain bagels, toast, or waffles
Skating Tip: Applesauce packets and rice cakes are perfect for backstage fueling—easy to digest and energizing.
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3. Fats: Long-Lasting Energy
Healthy fats help regulate hormones and provide steady energy. Incorporate them into meals leading up to competition days.
Nuts & seeds
Nut butters
Chia and flax seeds
Olive and avocado oil
Fatty fish like salmon
Avocado or guacamole packs
Skating Tip: A slice of whole-grain toast with almond butter and banana is a perfect pre-practice snack.
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4. Hydration: Don’t Let Dehydration Slow You Down
Hydration is key to muscle function, focus, and endurance. Don’t wait until you’re thirsty—stay hydrated all week long.
LMNT or Drip Drop electrolyte packets
Coconut water
Bottled water
Chocolate milk (excellent for post-skate recovery)
Aim for 100 oz water daily
Skating Tip: Start hydrating early in the day and sip consistently—especially important if competing in a cold rink environment.
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Final Thoughts
Prepping for competition goes beyond costumes and choreography—it’s also about taking care of your body. Use this grocery list to stock up on nutrient-rich, performance-boosting foods. With the right fuel, your skater will feel confident, energized, and ready to shine on the ice.
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