Proper Nutrition Critical in Tournament Play.
Tips to Fuel and Refuel During Long Gamedays.

By: Dr. Jackie Berning

As a sports nutritionist, one of my most frustrating times is watching players prepare for tournament play. I am in awe of the many players and coaches fail to fuel themselves or their team for the multiple games a team must play during a tournament. I often wonder how many games are lost, or even how many teams exit the tournament early, because players ran out of fuel or failed to hydrate themselves.

The following sport nutrition strategies can be used to avoid fatigue and dehydration during tournament play, thus allowing players the opportunity to play at their athletic potential.

Fueling Early Morning Games

A common mistake for most players is to either show up at an early morning lacrosse game with no fuel in the tank or with the wrong fuel in the tank. If multiple games are to be played in one day, it is crucial for players to make sure they eat breakfast.

Breakfast will not only fuel the exercising muscles in the early morning games but will help fuel the next game later in the day. Players should never show up for a game or practice on an empty stomach. If they do, then whatever fuel is stored in the muscles is quickly used up and nothing is left for the next game. No parent or player would drive their cars to a game with the gaslight flashing at them, but unfortunately many players show up for the game with no fuel in their body and wonder why they did not pay well.

Breakfast Options

• Peanut butter toast with orange juice
• Oatmeal with whole grain bagel
• Cold cereal (no sugary cereals) with low-fat milk
• Yogurt and granola with banana
• Energy bar and sport drink

A common complaint about eating before a game is that players do not want to play on a full stomach. This can be avoided by eating certain types of food for the breakfast/pre-game meal. Carbohydrates are the first nutrient digested by the body, at around two hours or less. The body digests protein second at around three hours. Last is fats, at around four hours. Thus, if the meal is high in fat (like hash-browns, bacon and a egg muffin sandwich), then undigested food will be in a player’s stomach during play. That makes players feel very uncomfortable and makes it difficult to play.

Between Tournament Games

Once the game is over, players, coaches and families need to focus on recovery foods and fluids. In addition, players need to get out of the heat and direct sun to cool down to prevent dehydration before the next game.

Recent sports nutrition information has found that if players can eat a carbohydrate-rich snack within 30 minutes of walking off the field, then muscles recover some of their fuel, allowing them to have more energy for the next game and the game after that. If they delay eating past 30 minutes, then it becomes difficult to fuel properly for the rest of the day, and that has implications for the next day, also.
Many players and parents find that after a hot game they do not have an appetite and delay eating. In these cases, liquid meals can be used, or in many cases a sports drink will work well in this situation.

Recovery Nutrition Options

• Energy bar/granola bar/cereal bar and sports drink
• Bagel and sports drink
• Turkey sandwich or sub and sports drink
• Burrito and sports drink
• Pasta with chicken and sports drink
• Waffles/pancakes/French toast, and low-fat milk

Last Game Of The Day

After the last game of the day, players need to practice recovery nutrition within 30 minutes after the game and find a meal to consume within two hours after the recovery nutrition. This works out well in that most teams can eat a recovery snack at the field and then go back to the hotel room, clean up and then head out to eat. This allows the players to cool down and, when their body temperature returns to normal, they regain their appetite.

Again, the same principles apply –high-carbohydrate meals to refuel the muscles for the next day; protein so the muscles can repair and the player can feel full and satisfied. Round out the meal with vegetables, fruit and whole grains, plus plenty of fluids. Sports drinks may work well here as they provide energy but not at the same concentration as soda pop. Plus, they contain electrolytes, which help rehydrate players for the next day’s matches. Remember, plenty of rest and sleep also are factors that determine performance during tournament play.

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