The Day of the Game/Tournament
Two to four hours before the start of your tournament, eat a small, carb-rich meal that’s less than a thousand calories. The carbohydrates should be fat-free or very low in fat, and also low in fiber. Both fat and fiber can create a heavy feeling and digestion discomfort while you’re sprinting on the soccer field. Recommended options for soccer players include pancakes, low-fiber waffles or cereal paired with fat-free or skim milk.
Fluids
People often view drinking fluids as more of an afterthought than as the critical component of pretournament nutrition that it is. During a soccer tournament, you could lose as much as three quarts of water, warns the American Dietetic Association. The association suggests drinking two cups of fluids two hours before your game, then another two cups during halftime. For additional benefits, consume sports drinks that net you 19 g of carbs and 165 mg of sodium per 8 oz. serving.
1) Plan at Least One Team Meal: Planning a group meal for the team several hours before a key game or in the evening between game days is a great way to not only build team spirit, but also influence the selection of beneficial nutritional foods. Pick a restaurant that has nutritious food choices (don’t have your team meal at the nearest Mickey Ds) and maybe arrange beforehand a selection of three entrees for players to choose from (all, of course, chosen for their nutritional benefits as much as their taste) Again, you can figure the cost of such a meal into tournament fees.
2) Pre-Game Eating Don’ts: Create and pass out a list of foods parents should avoid when providing meals for players before a game, and during the week while training or practicing. This list should include foods that tend to sit in the stomach (hot dogs, hamburger, roast beef, steak), sugary foods (doughnuts, chocolate, soda), and processed items (potato chips).
3) No Empty Stomachs: Players who say they aren’t hungry or refuse a meal should be coaxed into eating. The appetite often dulls in times of excitement and high adrenaline, causing less hunger. Young players require a bit more energy than adult players and should be fed often. Coaches should also encourage healthy eating two to four hours before playing with refreshing snacks (an apple or sports drink) during games.
4) Before Competition: As a rule of thumb, coaches should encourage players to eat a big meal (like two large bagels with peanut butter; yogurt; orange juice) four hours before a game; a light meal (deli sandwich; fruit salad; low-fat milk) two hours before a game, and snacks (medium banana; granola bar; and low-fat milk) about an hour or less before game play.
5) After Competition: After games, it is important to encourage players to immediately refuel with proper nutritional choices. High-carbohydrate foods are suggested, which helps increase the rate of game recovery. Consider whole grain waffles with fruit; grilled chicken sandwich and baked potato; roast beef sandwich on whole-grain roll; chicken and salad; turkey sub; and pasta or rice with vegetables.
