Fueling for the Challenges of a Tournament Weekend
Spring and summer are often busy with tournament weekends, packed with excitement, team bonding and travel, no matter the sport, from track to softball to soccer.
Tournaments require tremendous energy since they pack many games/matches/race or other competitions into a short amount of time. Less time means less recovery time, so properly fueling your body is extremely important, both for health and performance. These tips can help you (and your kids) win more and feel better, no matter how many extra innings there might be.
Fueling with Food Timeline
Timing is all-important in a tournament. Use these guidelines to set yourself up for success.
About 3–4 Hours Before the Start
This is “mealtime” and you should eat foods low in fat; fill half your plate with carbohydrates and dig in on meals like:
- Sandwiches with deli meat, cheese and an apple
- Oatmeal, fresh fruit and yogurt
- Scrambled eggs with hashbrowns or toast and fresh fruit
- Grilled chicken or fish with rice or mashed potatoes and veggies like broccoli, carrots and beans
- Pasta with red sauce and meatballs
- Tacos with whole-wheat tortillas and rice
Roughly 2 Hours Before You Start
A balanced snack is perfect in this scenario. Pair foods with carbohydrates and protein and focus on low-fat and fiber, like:
- All-in-one energy bars (Like Clif of Luna)
- An apple (or bagel) with peanut butter
- Sealed sandwich products like “Uncrustable”
- String cheese with crackers or pretzels
- Greek yogurt with granola
Just 60-45 Minutes Before
This is when you want fast fuel and should grab a sports drink or a low-fat, low-fiber carbohydrate food that doesn’t have much protein. You can do that with things like:
- Bananas
- Apple sauce pouches
- Rice cakes
- Pretzels/crackers
You can also use these ideas for halftimes and during breaks between games or periods. They can help you recover and finish with strength.
When the Tournament Is Done
Now it’s time to refuel, rehydrate and eat high-protein, high-carb meals. You can do that when you:
- Pair chicken, fish, meat or beans with rice, potatoes or pasta
- Ensure you have vegetables and fruit in the mix for good balance.
- Have a quick protein shake with crackers or an apple. It can help recovery when you can’t “dig in” on a bigger meal
These guidelines can boost your body throughout your long, competitive weekend. Remember food is fuel, and when you eat the right nutrients – at the right time – you’re helping you and your team perform better.
Get more tips on performance, nutrition and diet from Avera.
By Alexa Chapman, a dietetic intern with Avera Human Performance Center.
