Roller Derby Nutrition and Supplements

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Practice ends at 9:30 p.m., the drive home is 30 minutes, and dinner was a granola bar at 5. Plenty of roller derby skaters live this way: adults (the average age in one large survey of women’s flat-track skaters was 32) fitting two or three practices a week around work and family, plus league meetings, volunteering and bouts on weekends. Junior skaters squeeze practice in after school. Roller derby nutrition doesn’t need to be complicated, but eating enough, at the right times, makes every practice and every jam better. Here’s the short version, plus an honest look at supplements.

General information, not personal nutrition advice. Talk to a doctor or a registered dietitian before starting any supplement, especially if you take medication, are pregnant or have a health condition. Back to the roller derby hub.

The basics: eat enough

• Carbohydrate fuels repeated hard jams. Sports nutrition experts use a sliding scale (UEFA’s expert group gives 3 to 8 g per kg of body weight a day for training athletes): more on practice and bout days, less on rest days. Rice, pasta, bread, potatoes, oats, fruit.
• Protein helps you recover from hits and adapt to training. The ACSM position statement suggests 1.2 to 2.0 g per kg a day for athletes, spread over meals. Eggs, chicken, fish, beans, yogurt, tofu.
• Calcium and vitamin D matter for bones in a sport where you hit the floor every practice. Dairy or fortified alternatives, leafy greens and some sun.
• Iron: female athletes are at the highest risk of low iron. UEFA’s experts warn that routine iron supplements “can do more harm than good”, so get tested before taking iron.

Don’t run on empty. The International Olympic Committee warns that eating too little for the training you do (called Relative Energy Deficiency in Sport, or REDs) can affect hormones, bones and performance in women and men. Missed periods, frequent injuries or stress fractures, or always feeling exhausted are worth a doctor visit. Skaters trying to change weight for derby should do it slowly, with a dietitian, never in the days before a bout. Timing details are on our bout day and recovery pages.

A practice day for an adult skater

An example, not a meal plan, for an evening practice from 7:30 to 9:30 p.m.:

• Breakfast: oats with milk or yogurt, fruit and nuts, or eggs on toast.
• Lunch: a sandwich or rice bowl with a solid portion of protein, plus fruit or vegetables.
• Late afternoon (around 4 to 5 p.m.): the meal most skaters skip: a wrap, pasta leftovers, or a bagel with peanut butter and a banana.
• In the derby bag: water, a sports drink or electrolytes for hot warehouses, and a granola bar for the drive home.
• After practice: something with carbs and protein soon after, like chocolate milk and a sandwich, or a reheated dinner. Keep it light enough to sleep on.

Junior skaters need the same pattern scaled to a school day: a real lunch, an after-school snack before practice and dinner after. Growing athletes need enough calcium-rich foods; UEFA’s experts suggest 1,200 to 1,500 mg of calcium a day for adolescent athletes. More on youth roller derby.

Fluids, and the after-party

Pads, helmets and warehouse venues make derby a sweaty sport. The ACSM statement aims to keep fluid losses during exercise under about 2% of body weight, and the National Athletic Trainers’ Association says drinking to thirst is reasonable when you don’t know your sweat rate. A simple habit: bring a full bottle to every practice and finish it. The same ACSM statement discourages heavy alcohol intake after exercise because it gets in the way of refueling and rehydrating, which is worth remembering at the after-party, especially with another game the next day.

Supplements: the rules first

The IOC’s consensus statement on dietary supplements says only a few have good evidence for performance, and that supplements can be contaminated. In one study of 634 supplements from 13 countries, about 15% contained undeclared prohormones. World Skate, which runs international roller derby competition such as the roller derby events at the World Roller Games, is a signatory of the World Anti-Doping Code, so a skater who could be tested at those events is responsible for whatever is in their body; check your own league’s or association’s policy too. The safer choice is a product third-party tested for sport, such as NSF Certified for Sport or Informed Sport/Choice. Testing lowers the risk; it doesn’t prove a product works.

• Caffeine: one of the better-studied performance aids for adults, but side effects include anxiety, nausea, poor sleep, shakiness and a racing heart, and a late caffeine hit before a 9 p.m. practice or an evening bout can wreck your sleep. Not for anyone sensitive to it, with a heart condition or pregnant; check with a doctor. The American Academy of Pediatrics says energy drinks “have no place” in the diets of children and teens.
• Creatine: among the supplements the IOC lists with good evidence, mainly for repeated short, hard efforts and strength training, which describes derby jams and blocker strength work. Many athletes gain 1 to 2 kg of body weight on it. The AAP recommends against creatine for athletes under 18. Adults: choose a tested product like Thorne Creatine and follow the label. See best creatine.
• Protein powder: convenient after a late practice, not necessary. A tested option is Thorne Whey Protein Isolate. See protein powders.
• Multivitamin and electrolytes: a tested multivitamin like Klean Athlete Klean Multivitamin can fill gaps but doesn’t replace food; electrolytes like Nuun Sport help heavy sweaters in hot venues. See multivitamins and electrolytes.

Tested supplements compared

Product	What it is	Per serving (label)	Testing	About per serving
Thorne Whey Protein Isolate	Protein powder	21 g protein	NSF Certified for Sport	$2.17 (30 servings, about $65)
Thorne Creatine	Creatine monohydrate	5 g creatine	NSF Certified for Sport	$0.49 (90 servings, about $44)
Klean Athlete Klean Multivitamin	Multivitamin	2 tablets; 1,000 IU vitamin D3	NSF Certified for Sport	About $1.53 (30 servings, about $46)
Nuun Sport	Electrolyte tablet	300 mg sodium, 1 g sugar	Informed Choice (maker says)	$0.75 (10 tablets, about $7.49)

Prices change often; these are what we saw at the maker or a major retailer in October 2026. Check the current price before you buy.

What to skip: anything promising rapid fat loss or “testosterone boosts”, proprietary blends that hide doses, and anything without third-party testing if you could be tested. For the training side, see roller derby training; for nutrition in another team sport, see soccer nutrition.

Roller derby nutrition: FAQs

What should I eat before roller derby practice?

A carb-based meal a few hours before, or a small snack (banana, bagel, granola bar) in the hour or two before an evening practice. Skating on an empty stomach after a long workday leaves many skaters flat.

Do roller derby players need protein powder?

No. Most can reach 1.2 to 2.0 g of protein per kg a day from food. A shake is convenient after a late practice; choose one that’s third-party tested.

Is creatine good for roller derby?

Creatine has good evidence for repeated short, hard efforts and strength training, which fits derby. Expect some weight gain. It’s not recommended under 18. Adults should pick a tested product, follow the label and check with a doctor first.

Is there drug testing in roller derby?

World Skate, which runs international roller derby events, follows the World Anti-Doping Code, so skaters at those events can be tested. Check your own association’s policy. Choosing NSF Certified for Sport or Informed Sport products lowers the risk of a contaminated supplement.