Tournament Nutrition

Pre Game Meal

Eat 2-4 hours before kick-off
High Carbohydrate (complex): Cereals, oatmeal, bread, bagels, Potatoes, graham crackers
Medium Protein: eggs, yogurt
Low fat and low fiber
400-700 calories
Eat familiar foods!
Drink 16 ounces of water 2 hours before the game
Sip water until game begins

During the Game

It is an excellent idea to sip diluted juices or sports drink at half time. This will ensure hydration and help keep glucose (carbohydrate) levels high.

Post Game Nutrition: Eat 30 minutes after the game and again 2 hours later

High Carbohydrate (1.5 grams of carbohydrate/kg of body weight)
Medium Protein (.5 grams of protein/kg of body weight)
Low Fat
Plenty of fresh fruits and vegetables

When you play two or three games in a day it is impossible to meet this post game guideline until the end of the day.

A solution between games: sip water throughout the day and consume carbohydrate foods that enter the blood stream quickly and do not bother your stomach. Some examples: sports drinks, fruit juices, white bread, graham crackers, watermelon, Carbohydrates provide energy AND act like a sponge to pull water into your muscle cells. Remember: a 2% LOSS of body weight can impair performance.

Everyone Is An Athlete.

PLAYERS
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Tournament Nutrition

Pre Game Meal

During the Game

Post Game Nutrition: Eat 30 minutes after the game and again 2 hours later

SPECIAL EVENTS

PLAYERS LINKS

Tournament Nutrition

Pre Game Meal

During the Game

Post Game Nutrition: Eat 30 minutes after the game and again 2 hours later

SPECIAL EVENTS

PLAYERS
LINKS