Tournament Ready

For those involved in youth sport traveling for tournaments is something we all have to deal with and it can be a very difficult task. The weekend is spent watching games, resting in between them, and waiting to hear when your child will compete next. One of the hardest things to do during this time is monitoring your young athlete’s nutrition. After having spent so much time and energy into practice it’s important for your athlete not to burn out during these long weekends due to improper nutrition or lack of planning.

Having a well thought out and practiced nutrition plan ensures that the energy needed to successfully complete the work required is there. There is often not enough time to leave the complex to eat. Rather than spend money on unhealthy foods at the concession stand that could hinder performance, and something as simple as preparing a ‘tournament cooler’ can make the difference between success and failure in the later stages of the tournament.

Focus on carbohydrates. Why should athletes eat foods that are high in carbohydrates? Carbohydrates are the most efficient fuel for energy. Carbs are immediately available energy source as they are stored as glycogen in muscles and in the liver. Athletes should limit foods high in protein and AVOID foods that are high in fat or are high in calories because these slow down the digestion process.

Another important nutrient is water. Dehydration is the most common nutrition problem among athletes. Typically, during single practices or games drinking water is all an athlete requires. However, in tournament situations with multiple games or in very hot conditions a sports drink is recommended. Athletes who consume a sports drink containing between 6 and 8 percent carbohydrates can maintain blood glucose levels. A dehydrated athlete has a decrease volume of blood circulating through the body, meaning their muscles won’t receive enough oxygen and exhaustion sets in. This could have a devastating effect on an athlete’s performance.

4 HOURS PRIOR TO GAME-TIME

Eat a meal that you’ve had before and you know will settle well, and drink plenty of fluids. This meal should be well balanced and include good sources of carbohydrates, healthy fats, and lean protein. A great breakfast example is whole grain cereal or oatmeal with fruit or nuts, milk, and scrambled eggs.

TWO HOURS PRIOR TO GAME-TIME

A snack loaded with carbohydrates but low in fiber and fat can not only help you stay nourished and full during competition; it can also give you the energy needed to perform your best. Carbohydrate intake before exercise can help to restore sub-optimal glycogen stores, which is critical for prolonged periods of exercise. Fatty foods should be limited as they delay the emptying time of the stomach and take longer to digest.

DURING THE TOURNAMENT

A cooler with food and snacks that are easily digestible and appetizing for the all-day athlete will keep them energized and ready to compete. A whole grain bread sandwich with deli meat, low-fat granola bars, fresh fruit (like pineapple, watermelon, or oranges), low-fat yogurt, nut butter sandwiches, a handful of trail mix, string cheese, and bagels are all great go-to options for your cooler.

AFTER THE TOURNAMENT

After spending the entire day giving it their all, athletes shouldn’t neglect their recovery nutrition. Make sure your athlete’s body repairs and restores itself for the next activity (especially if it’s a two-day event) with recovery snacks that include carbohydrates and proteins, such as a fruit and yogurt smoothie, chocolate milk, Greek yogurt with fruit, an apple or banana with nut butter, and trail mix. A well-balanced meal, including complex carbohydrates, protein, and healthy fats should follow within four hours.

At fast-food restaurants, the burgers, fried fish, and French fries have a very high fat content. You’ll get more carbohydrates by sticking to the spaghetti, baked potatoes, bean chili, or thick-crust pizza selections. If possible, check out the restaurant beforehand to make sure that it offers whole grain carbohydrates, grilled or broiled foods, and low-fat options. Request foods that are not fried, and ask entrees to be prepared with minimal fat (so also avoid heavy sauces).

The most important thing to keep in mind is this: snacks, and food in general, is the fuel the young athlete needs to compete well. A plan for meals and tournament snacks, whether you pack from home or plan to go out during game breaks, is critical to your athlete’s success. The last thing you want is your athlete eating candy out of the concession stand! And that’s what can happen when you don’t have a plan.

Along with a balanced diet, a solid tournament nutrition plan is essential for the success of all athletes.

To find out what nutrition recommendations are right for you and your sport, email us to set up a consultation.