Between tournament games, it's essential to refuel with foods that provide quick energy without causing digestive discomfort. Here are some suggestions for snacks and light meals to eat between games:
Quick Snacks
- Fresh Fruit: Bananas, apples, oranges, and berries are great for quick energy.
- Fruit Smoothies: Blend fruits like bananas, berries, and a splash of juice or almond milk for a refreshing and energizing drink.
- Granola Bars: Choose bars that are low in sugar and made with natural ingredients. Look for ones with a good mix of carbohydrates and protein.
- Trail Mix: A mix of nuts, seeds, and dried fruit can provide a good balance of carbs, protein, and healthy fats.
- Rice Cakes with Nut Butter: Spread peanut or almond butter on rice cakes for a quick, satisfying snack.
Light Meals
- Turkey or Chicken Wrap: Whole grain wrap with lean turkey or chicken, lettuce, and a light spread of hummus or avocado.
- Greek Yogurt with Honey and Fruit: Greek yogurt is high in protein, and adding some honey and fruit can provide quick carbs.
- Hummus and Veggies: Carrot sticks, celery, and bell pepper slices with a side of hummus.
- Whole Grain Crackers and Cheese: A few whole grain crackers with slices of cheese or a small serving of cottage cheese.
- Tuna Salad on Whole Grain Bread: Light tuna salad made with Greek yogurt or a small amount of mayo on whole grain bread or in a whole grain pita.
Hydration
- Water: Stay hydrated with plenty of water. Sip regularly to avoid dehydration.
- Sports Drinks: If the games are intense and you’re sweating a lot, a sports drink can help replenish electrolytes.
- Coconut Water: A natural alternative to sports drinks, rich in electrolytes.
Tips
- Avoid heavy or greasy foods: These can cause discomfort and slow you down.
- Focus on easily digestible foods: You want to avoid anything that might cause an upset stomach or take a long time to digest.
- Eat small, frequent snacks: Instead of a large meal, have small snacks between games to keep your energy levels stable.
By choosing the right foods and staying hydrated, you'll maintain your energy and performance throughout the tournament.
Author
Dr. Catherine Logan, MD, MBA
Catherine Logan, MD, MBA, MSPT, is a sports medicine orthopaedic surgeon specializing in complex knee and shoulder surgery at Colorado Sports Medicine and Orthopaedics (COSMO) in Denver, Colorado. As a former physical therapist & trainer, Dr. Logan provides a distinct expertise in sports injury, prevention, and surgical management.
