Ten quick tips on how to fuel your body for long soccer tournaments.

1. Top 10 Tips for Soccer
Tournament Nutrition
Bob Seebohar, MS, RD, CSSD, CSCS
Sports Dietitian/Exercise Physiologist

2. 1. Start your day off right
• Use “Fuel Target” to get a good
breakfast of protein, carbohydrates,
and fat.
• A balance of nutrients will get you
jump started before the
games begins.

3. 2. Hydrate in the morning
• You get a bit dehydrated during sleep
so it is best to start your day with
a bit of fluid.
• Consider fluids such as milk or water,
which works well.
• A smoothie is even better!

4. 3. Rehydrate
• Be sure to rehydrate during post-game cool
downs and coaches meetings.
• Water and some salty snacks such as pretzels
are good options.

5. 4. During hot tournaments
• Frozen grapes work well as a snack during hot
tournaments.
• Frozen grapes provides a cool, refreshing way
to get carbohydrates and water back in your
body.

6. 5. Consume salty foods and drinks
• Playing a few games per day can drain your
electrolyte stores.
• Sprinkle some salt on your food or include
salty snacks throughout the day such as
almonds or peanuts.

7. 6. Eat between games
• If you have a small window of time between
games, it will benefit your performance if you
try to snack on carbohydrate rich foods, water
and a small amount of protein.

8. 7. Eat a good dinner
• There is nothing like replenishing all of the
nutrients that you lose throughout the day
with a solid, well balanced meal at the end of
a day of playing soccer.

9. 8. Pack a cooler
• To stay on top of using the “Fuel Target” and
eating throughout the day, pack a cooler with
snack foods such as
fruits, celery, carrots, olives, peanut/almond
butter, trail mix, and cheese sticks.

10. 9. Bring an umbrella for shade
• It is very important to keep the sun off of you
in between games.
• Keeping your body cooler will help maintain
better hydration practices.

11. 10. Get to bed at a normal time
• Getting consistent and quality sleep during
tournaments will help the body repair itself
and allow it to be more recovered in the
morning.

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