Stay Fueled During Tournament Play

I was talking to a soccer coach the other day. His team is consistently at the top of the ranks – losing only 1 game all season. But now he is trying to get them ready for a major tournament, where they’ll not have to play just 1 game each day, but 2.

40 minute halves, with a 5-7 minute halftime.

2 hour break.

And repeat.

This tournament will determine the state champion. They obviously have a lot on the line.

Here’s his question – what should my athletes be eating/drinking between play and also during the break?

This question comes up often – whether it’s a double header for baseball, a soccer tournament, or triples with football practice.

This doesn’t allow for much recovery time, like you’re used to. Therefore fueling your body properly – meaning what you eat and drink – can make or break your performance.

Let’s start with the most effect “warm up” -- Breakfast

It is recommended to consume a 200-500 calorie carbohydrate-rich breakfast two to four hours prior to an event. This will help you to have more energy to get through your practices or competition.
• Whole wheat bagel or toast with peanut butter
• Bowl of cereal with low-fat organic milk
• Smoothie with frozen fruit and milk
• Greek yogurt with fruit
• Oatmeal and scrambled eggs

Halftime Ideas

Since there’s not much time for digestion, these foods need to be quick and easy – cut up fruit works wonders, as do sports drink to get some quick acting carbohydrates into your working muscles.

Between Game Meals/Snacks

Make sure that you have some quick, high energy snacks to eat between games to maintain your energy levels. Even when there is a concession stand, it is usually low-quality fuel for athletes so planning ahead and packing these snacks to have on hand is always a good idea! Try these ideas.

• Peanut butter and jelly sandwich
• Trail mix (for example: raw almonds with dried cranberries)
• Energy bar like a Clif Nectar, Lara Bar, or Pure Bar
• Fresh fruit

Hydration and Sports Drinks

Whether the sun is sweltering down in the middle of an afternoon softball game or it is your second practice for the grueling three-a-days for football, hydration is a hugely important and often overlooked factor in these types of situations. Sports drinks are critical to replenish fluids and electrolytes lost through sweat. They also provide energy which can help maintain blood sugar levels between meals/snacks. Do not wait until you are thirsty since this means you are already dehydrated.

• Make sure you have a hydration plan and stick to it!
• Drink 16 oz (2 cups) of fluid 2 hours before practice or game.
• Drink 8 oz (1 cup) of fluid 10-20 minutes before practice or game. (In very hot or very cold weather you need 12-20 oz 10-20 minutes prior to practice or game).
• Drink about1 cup every 10-20 minutes during exercise, or as often as possible (particularly during the hot summer months)
• After practice or game drink 20 oz for every pound of weight lost. Ideally, complete rehydration within 2 hours of exercise.

As always, make sure the foods you choose before, during, and after play are those your body is used to – the last thing you want to introduce are new foods, which you don’t know how your body will handle when trying to perform.