Tournament Time! How should athletes prepare, refuel and recharge?

Tournaments are a blast but can be exhausting for both parents and athletes. There are many logistics to navigate before and during the weekend! Where to stay, when to leave, meal and snack planning, what to do between games and so much more! Just like travel logistics planning starts days in advance, so does nutrition planning. The athlete's body needs to be fueled properly leading up to the tournament. 

Hydration

For peak performance, hydration is essential. This starts the week before the tournament to improve muscle function, regulate blood pressure and improve circulation. Athletes should be consuming .5oz to 1.0 oz of water per every pound of body weight. As well, athletes should be adding 24oz of water for every 30 minutes of vigorous exercise by sipping water throughout games. For example, an athlete weighing about 100 lbs should consume, at a minimum, 50 oz of water daily and more on practice days! During tournament weekend, this can increase to up to 200 oz of water depending on the weather and the athlete’s exertion level. If your athlete is not using the restroom between games, they aren’t drinking enough. Remember that carbonated sodas and caffeine dehydrate the athlete further so water and electrolyte replacement drinks are best during tournament weekend.

Sleep

Sufficient sleep is also essential for peak athletic performance. Young athletes need to make a regular sleep routine a priority. A study conducted at Stanford University  demonstrated that increasing sleep to 10 hours per night for a period of time improved athletic performance for collegiate tennis and basketball players. Younger athletes could benefit from the same. As well, while at the tournament, sleep including naps should be prioritized over late night fun with teammates. Bonding is an important part of the experience but not at the expense of the athlete’s performance. Screen time before sleep should also be eliminated. 

3 Macronutrients Every 3 Hours

The role of “3” is applicable the week leading up to the tournament as well during tournament weekend. Athletes should enjoy all three macronutrients (carbohydrates, protein and fat) every three hours. Quality meals and snacks that are high in complex carbohydrates and low in saturated fat are best. For example, a variety of fruits, vegetables, pastas and whole grain cereals in addition to lean protein options are ideal. Healthful carbohydrates will provide the athlete with the necessary muscle glycogen to energize them on the field.

What to Pack and How to Eat Out?

Snacks and hydration can be packed from home or picked up from the store on the way. Keeping your athlete engaged in the selection process will empower them to make good choices. 

To ensure there are options between meal times, pack quality snacks such as:

• Whole Grain Bagels

• Pretzels

• Oranges & Bananas

• Trail Mix

• Dried Fruit

• Fig Bars

Team bonding is a fun and critical part of tournament weekend. This often occurs during meal times while traveling. Athletes will need to continue to fuel their bodies with quality nutrition that won’t result in cramps or discomfort while on the field. The key is to focus on high quality complex carbohydrates rather than foods that have a high fat content, which will fill the stomach and not leave room for the necessary carbohydrates. 

Some simple recommendations for meals at the hotel or at restaurants include the following: 

Breakfast:

Pancakes** with peanut butter and honey
French toast** with fruit and milk
Whole wheat toast** with jam and an egg

**Keep the butter on the side and at a minimum before the game**

Lunch:

Find a deli or restaurant that offers wholesome breads or a restaurant that has spaghetti, bean soups or baked potatoes.  A sandwich with lean meats, sliced tomatoes, lettuce, mustard  and minimal mayo will provide more carbohydrates to fuel the athlete.

Dinner: 

Prioritizing wholesome meals that are not fried, laden with heavy sauces or full of fat will ensure the athlete isn’t filled with fatty foods rather than wholesome carbohydrates needed for energy the next day.

Athletes should select options such as pasta, rice, steamed vegetables, fruit, and lean meats. A second dinner roll with jelly is preferred over a heaping tablespoon of breaded butter. Another suggestion is to ask for the dressing on the side of the salad so that the athlete isn’t overly satiated from the dressing leaving little room for the complex carbohydrates.

Have Fun But Chill Out Between Games

Tournament weekend is fun but can put stress on the nervous system of the athlete. The number of games, extensive travel and physical and mental effort warrants down time. The young athlete benefits from staying mobile by recovering and stretching. Mini foam rollers or lacrosse balls are perfect on the road for mobility work. 

As well, substituting listening to music and playing card games for social media and screen time keeps athletes' nervous system from being overloaded. Casually walking around a new town is preferable to swimming. While hotel pools and spas are attractive options to fill the time, these will zap an athlete of the energy needed for the games. Save the swimming fun for after the tournament.

The nutrition planning, habits and prioritization developed during the season will extend into tournament weekend and beyond. Empowering your athletes to participate in this process will ensure consistent healthy habits on and off the field. Best of luck during the upcoming tournaments. 

With gratitude and in good health,

Amirra Besh

Nutrition Coach
Evolve Health & Nutrition
“Empowering individuals to evolve simple daily habits for sustainable health”