Game days and tournament weekends can make nutrition feel a bit chaotic. Early starts, travel, nerves, back-to-back games/races, often with only short breaks in between, can lead to skipped meals and inadequate fuelling, at a time when fuelling needs are greatest.
Particularly in tournament situations, the hardest contests in semis/finals come at the end of the day when fuel tanks are often running at their lowest, which makes peak performance unlikely. When the margins between the competition are small, fuelling well can make a lot of difference.
So, start early. Fuel your kids up the day before, stock up on carbs and fluids so they wake up fuelled and hydrated. Start the day with a great breakfast; we often advise something like pasta for breakfast on tournament days – only if they’ve tried and tested it before.
Then get great at making packed lunches. Always pack more than you think they will actually need! Lots of familiar, easy to digest food that you know they like. Think bagels, sandwiches, wraps, pretzels, pasta pots, flapjacks, dried fruit, jelly, babies and sports drinks,
Quick, easy energy sources; and a couple of chocolate milks thrown in for post match recovery too.
We’ve had parents tell us they feel judged by the amount of food they pack their kids off with. But, this is one instance when more is definitely more. Don’t feel judged, feel happy in the knowledge that your child will have energy to keep them performing well right up to the final whistle of the final match.
When fuelling is taken care of, your child can focus on what they do best.
If you would like to learn more about fuelling for game days, tournaments and busy schedules check out our latest book for sports parents.
