It can be challenging to keep energy throughout long days of playing during tournaments. Fueling throughout the day is a key component to ensure that you are able to perform at your best. The main priority between games is hydration (of course) then we focus on carbohydrate intake, followed by protein.
If you have 1-2 hours between games, try to eat at the start of your break. This allows for time to digest to help minimize stomach discomfort going into your next game. Try to avoid any high fat foods if you know your stomach is sensitive. With 1-2 hours it is also recommended that you do not consume any high fiber foods - this can look like doing a half scoop of beans or skipping them altogether.
If you have 3+ hours between games, there are two different strategies to fueling. If you are hungry right away after your game, eat! Aim for a “normal for you” meal size. Because you are eating 3+ hours prior to the next game, you will also need to eat a snack about 1 hour prior to your game. This snack should be carb focused, such as fruit, crackers, granola bar, muffin, etc. Because of the added time, you are able to better digest and tolerate a higher fat/fiber meal than the previous scenario (1-2 hours between games). This can be beans, lentils, pears, larger portions of avocados, nuts, seeds, etc but still recommend staying away from fried foods between games.
If you are not hungry right after your game, try to eat a “normal for you” portion of a meal about 2 hours prior to your game. In this scenario, you do not need a snack prior to the game unless you are hungry.
What you can pack:
Turkey Sandwich with the fixins, small bag of chips
Pasta salad with chicken and veggies (cold) (an example)
PB&J with carrots and fruit
Wrap - chicken salad/chicken breast and part of a bagged salad with dressing/deli meat with veggies of choice/peanut butter with a banana or apple and cup of milk
Overnight oats with protein powder
Fast food options:
Chick fil a - Grilled chicken sandwich
McDonalds - grilled chicken sandwich, southwest chicken wrap, egg mcmuffin
Wendy’s - grilled chicken sandwich, nuggets with salad and fruit
Jimmy John’s - whole wheat bread, turkey tom, extra veggies
Chipotle - Burrito - try to choose just one fat source, don’t choose queso, cheese, guacamole and sour cream all at once. ½ of a burrito is a great starting spot, as many burritos start out at 1200 once it is all said and done, which for many is too much to digest in an hour for most athletes.
Taco Bell - soft tacos, burrito supremes - I would not recommend doing more than 2 due to fat content
Taco Time - Chicken soft taco - I would not recommend doing more than 2 due to fat content
*Aim to avoid any fried food products - limit fries, tater tots, fried chicken sandwiches, onion rings etc. Small bag of chips with lower fat options may be tolerated.
*Also would not recommend any high fat dairy products between games like milk shakes or ice cream
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