Player development · Fueling & recovery Fueling for Tournament WeekendTournament weekends can mean an early start, more than one game in a day, and a lot of time away from home. When you’re looking at the schedule, take a few minutes to plan what your player can eat between games. Having food they like packed and ready makes that part of the day a little easier.
Start with the basics. Carbohydrates give players energy for games. Protein helps with growth and muscle repair, and fats are important for growing players, too. Regular meals and snacks help them get enough food for the amount they’re playing. [1].
Before the first game
When the schedule allows, aim for a meal about 3–4 hours before playing, with carbohydrates and some protein. Toast, eggs, and fruit or oatmeal with yogurt are simple options. Closer to kickoff, stick with a smaller snack your player knows sits well. A banana, applesauce pouch, or a few crackers can work about 30–60 minutes beforehand. [2] · [3].
For an early kickoff, a smaller breakfast your player is comfortable eating may be more realistic. Pack something more substantial for afterward. Try these options before training first, so you know what works before the tournament. [4].
At halftime and between games
What you pack will also depend on how much time there is before they play again:
- At halftime, if a snack is needed: Keep it small and easy to eat, such as an applesauce pouch, banana, or orange slices. A shorter game doesn’t automatically require extra food at the break.
- A short turnaround: With another game coming up soon, keep the snack small and mostly carbohydrate, with something to drink. Pretzels, crackers, fruit, or a plain bagel can work. Let your player’s appetite and what they’re comfortable eating before a game guide the amount.
- A couple of hours or more: With a longer break, there’s time for a small meal with carbohydrates and some protein. Try a turkey sandwich with fruit, yogurt with a bagel, or a small portion of rice and chicken. Leave time to digest before the next warm-up.
[4] · [5].
Honey sticks can provide a little extra carbohydrate if they’re something your player already likes and can eat comfortably. Pack them alongside the other food you’re bringing; they won’t replace a more substantial snack between games. [6].
After the last game
If dinner is still a drive away, have a snack with carbohydrates and protein within roughly an hour. Yogurt and fruit, chocolate milk and a banana, or a sandwich are easy options. Follow with a regular meal, especially with more games the next day. [5].
Keep drinks handy. Make sure your player has something to drink before, during, and after games. Water is the starting point. A sports drink can help during long stretches of demanding activity or in hot conditions. Caffeinated energy drinks aren’t appropriate for young players. [3].
A simple packing list: Fruit, applesauce pouches, pretzels or crackers, a sandwich, a recovery snack, and a refillable water bottle. Keep perishables cold in an insulated cooler with ice packs, and check team allergy guidance before sharing. [2]. |