Tournament Nutrition

Tournament Nutrition

1. Eating a healthy high carbohydrate diet all week will improve performance and delay fatigue.
2. Eating solids within 3 hours before games can divert energy to the stomach for digestion and away from muscles – this means earlier fatigue.
3. Drinking sports beverages during the game can improve performance and delay fatigue.
4. Go for high carbohydrate drinks and food (30-50 gm carbohydrate) immediately after each game to speed recovery of muscle glycogen.
5. Carbonated sodas may fill you up before you’re hydrated – consider non-carbonated beverage after game.
6. Remember that caffeine may dehydrate you.

High-carbohydrate, low-fat meals

Waffles with fruit and syrup Bagel Low-fat milk

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Chili with beans Rice Lemonade Sherbet
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Cereal with banana and granola Whole wheat toast with jam Orange juice
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Grilled chicken sandwich Baked potato Iced Tea Frozen fruit bar
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Roast beef sandwich on whole grain roll with tomato and lettuce Applesauce Fruit juice Low-fat vanilla milkshake
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Pizza with mushrooms Salad with veggies Breadsticks Soft drink

Spaghetti with tomato sauce Garlic bread Garden veggie salad Low-fat frozen yogurt Low-fat milk
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Chicken on Romaine salad with sliced apples Oatmeal raisin cookie Low-fat yogurt Soft drink
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Bean burrito Low-fat chips and salsa Lemonade
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Turkey sub Low-fat chips Apple Sports drink
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Pasta with vegetables Italian roll Strawberries Iced tea
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Rice with vegetables and black beans Garden veggie salad Fruit cup Low-fat milk

TournamentNutrition