Soccer Tournament Nutrition for Girls Soccer Players

Published on June 18, 2018

Tournament season is upon us! Your daughter has to be prepared to play 2-3 games in a day, usually in the heat. If she is going to feel and perform her best, she needs to plan and prepare her nutrition to fuel her body during the tournament.

Nutrition plays a key role in performance, especially during tournaments. Too often, players will not dial in their nutrition, and after the first or second game, they will feel tired and their performance will suffer. In addition to poor performance, being tired from a lack of nutrition can greatly increase the risk of injury.

Sticking to a nutrition plan will help keep your daughter fueled and strong throughout the tournament.

Here are some guidelines for tournament nutrition:

  • Eat breakfast in the morning. This is true no matter what time the game is.. Focus on whole grain carbs and protein to get your body ready to play.
    • If your game is early in the morning, eat something light such as toast, yogurt & granola, or oatmeal at least 90 minutes before game-time.
  • Pack snacks and lunch to eat during the tournament (trail mix, sandwich, recovery shake)
    • Eat a post-game snack immediately after each game- this will ensure you are keeping up your energy and maintaining your performance from game to game
  • If you have a long break in between games, have a light meal 2-3 hours before the next game.
  • Keep it simple. Stick to foods that are easy to eat on the go and easy to digest. Don’t try any new foods on game days- stick to what you know works for you
  • Drink plenty of water! A good guideline is to drink one ounce of water per pound of body weight- but you may need to drink more than that since it will be hot and you will be sweating a lot!
    • Drink water and Sports Drinks- sports drinks will help your body replenish electrolytes throughout the day but make sure you’re drinking both water and sports drinks.
  • Eat a carbohydrate and protein rich dinner the night before your next set of games. Remember that what you eat and drink the night before will fuel you for the next day.

Hope this helps to fuel you for your next tournament!

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