Health & Wellness February 2022
When we think of sports nutrition, we often think only of what we should be eating before and after av single game. Sports nutrition for soccer tournaments is a little more involved because of the volume of games played over the course of one day or a weekend. In order to be properly prepared to play your best at each game, it’s important to fuel your body with the right foods all day long as well as leading up to the big event.
For the week leading up to the tournament:
Choose carbohydrates as the foundation of your meals.
Include a small serving of low-fat proteins as an accompaniment versus the main part of the dish.
For the day before the tournament:
Choose a high carbohydrate meal preferably at either breakfast or lunch to allow food plenty of time to move through your system.
Drink extra water all day long.
For the morning of the tournament:
Eat a tried and true breakfast 2-3 hours before your first game to allow for adequate digestion.
Do not try any new foods today. Stick to what you know works for you and feels good in your stomach.
Drink 16-24 ounces of water 2-3 hours before your first game to allow fluid to be lost in time. 30 minutes prior to your first game, drink an additional half cup of water.
During the tournament:
Hydration is your main focus! Drink 5 ounces of water every 15 minutes (1 gulp = 1 ounce)
Maintain your blood sugars with easy-to-digest carbohydrates between games. Examples of snack ideas are apples, bananas, grapes, applesauce, dried fruit, banana chips, fig bars, mini bagels, oatmeal raisin cookies, granola bars, cold cereal, pretzels, and graham crackers.