From Kickoff to Championship: Fueling Tournament Success by Jessica Rogers, MS

Running on empty by game two? Don’t let bad fueling be the reason your legs (and focus) fade before the final whistle. From Kickoff to Championship, sports dietitian and former pro athlete Jessica Rogers breaks down exactly how to fuel before, during, and between games so you can stay fast, focused, and game-ready all weekend long.

Adequate fueling is the key to supporting energy levels and performance during games. Soccer relies heavily on stored carbohydrates (glycogen) to maintain a high rate of performance supporting repeated sprints, accelerations, quick decision-making, and sustained intensity throughout an entire game. When players compete in multiple games in a single day, energy (food) demands increase significantly, resulting in extremely high energy (food requirements). With multiple games in a day, it can be difficult to eat enough to keep energy high, maintaining a full tank of gas to support optimal performance. 

During tournament weekends, if the athlete’s gas tank approaches empty due to inadequate fuel, performance will suffer: 

• Speed, reaction time, concentration, decision-making, etc. decrease.

• Fatigue and perceived exertion (how difficult playing feels) increases. 
• Muscle function becomes less efficient.
• Risk of injury and illness increases. 

To optimize nutrition during tournament weekends, fueling early and often is key. 3–4 hours before the first game, build the Athlete’s Plate: ½ carbohydrates, ¼ protein, and ¼ fruits and/or vegetables, along with fluids. Carbohydrates include foods such as breakfast cereal, bagels, oatmeal, pancakes, bread, pasta, etc. Protein options might include eggs, peanut butter, yogurt, chicken, beef, etc. Add color with fruits and/or vegetables. Pair the meal with fluids, such as water or a sports drink—especially if the weather is hot or if there is heavy sweating.

Add a pre-game snack with primarily carbohydrates 1–2 hours before kickoff. Choose foods that provide easy-to-digest, quick fuel and are lower in fiber, fat, and protein– these take longer to digest and may sit in the stomach causing discomfort. Good options include foods such as fig bars, Rice Krispie Treats, pretzels, graham crackers, fruit snacks, or applesauce. Pair the snack with fluids such as water or a sports drink to help support hydration before the game.

Early Game? Fuel while prioritizing sleep. Aim for a carbohydrate-focused meal such as a bagel with jelly or honey, a banana, and a sports drink upon waking up. Then, right before kickoff, have a small, high carbohydrate snack as tolerated, such as applesauce with a sports drink. Even something small is better than skipping pre-exercise fuel altogether.

During games, maintain a full tank of gas. Much like during a road trip, many people prefer to maintain their gas tank above a quarter full, since they cannot always predict when they will be able to refuel next. The athlete’s gas tank is similar. Whenever breaks are available (half-time, whistles, & substitutions), refuel using simple, quick, easy-to-digest carbohydrates like fruit snacks, fig newtons, applesauce, sports drink, etc. and rehydrate to maintain a full tank of gas. 

After a game, the athlete’s gas tank is close to empty. Refueling as soon as possible with carbohydrates helps speed up the recovery process. If appetite is low post-exercise, use liquid carbohydrates via chocolate milk or sports drinks until solid foods feel more tolerable.

What and how much to eat will depend on the timing of the next game: 

• Less than 90 minutes between games: Stick to simple carbohydrates and fluids only, such as sports drinks, applesauce, bagels, white pasta or bread, graham crackers, fruit snacks, or gummy candy, etc.
• 1.5–3 hours between games: Add light protein if tolerated along with carbohydrates- Think chocolate milk, light peanut butter, deli turkey, or cheese. If kickoff is further away, add more protein to the meal as tolerated.
• 3+ hours between games: Aim for a full Athlete’s Plate (½ carbs, ¼ protein, ¼ fruits/vegetables + fluids) as tolerated.

Post-game recovery is essential for maximizing performance tomorrow. After finishing games for the day, it’s important to replenish energy by having regular small meals that contain carbohydrates and plenty of fluids, especially if competing again tomorrow.  

• Begin consumption of carbohydrates as soon as practical after competition. For the quickest recovery, athletes should eat carbohydrates right after their game to refuel their energy stores.  Options like flavored milk, yogurt with granola, or an applesauce with a protein bar will start refueling the gas tank efficiently. 
• Hydration: Replace fluids and electrolytes lost through sweat via sports drinks, flavored electrolytes, water with salty snacks, etc. 

Game-day fueling recommendations assume athletes are entering the weekend well-fueled. If carbohydrate intake is low leading up to tournament weekends, the gas tank may already be partially empty, making it harder to refill between games. Consistent fueling with carbohydrate-rich foods and drinks at each meal and snack leading up to the tournament is key. Add 2-4+ extra carbohydrate rich snacks in addition to 3 meals daily. 

Fueling needs vary based on the athlete’s age, body size, training load, metabolism, and tolerance. Work with a sports dietitian to create a personalized fueling schedule. 

Fueling is a skill: Just as skills are practiced on the field, fueling must be practiced especially during exercise. Use familiar foods and snacks around exercise, so there are no big surprises.

Plan ahead: Do not rely on vending machines or snack stands to have appropriate fueling options. Plan for tournament days by packing familiar foods and fluid. Review nearby food and dining options and grocery stores before the tournament and make a fueling plan. 

A note about added sugar: While general nutrition guidelines recommend limiting added sugars, quick carbohydrates or foods with more added sugar are key fuel sources for athletes during and after intense exercise like tournament weekends. 

Sample Tournament/Multi-Game Menu 

***Disclaimer: Food examples listed are suggestions only. Jessica Rogers has no financial relationships with or endorsements from any food or beverage companies mentioned. 

Author: Jessica Rogers, MS, RDN, LDN, CBDT

Jessica Rogers, MS, RDN, LDN, CBDT received her Bachelor of Arts in Human Development from Boston College, where she played for the NCAA Division One Women’s Ice Hockey Team. She continued her hockey career playing professionally for the Memmingen Indians in Germany. After retiring from hockey, Jessica pursued her career in Nutrition, completing her DPD Certificate at Simmons University, earning her Master of Science in Nutrition from Tufts University, and completing her Dietetic Internship at the Massachusetts General Hospital. She currently serves as a Sports Dietitian with Mass General Brigham Sports Medicine and MIT Athletics, and is the owner of Jessica Rogers Nutrition, LLC, a private practice specializing in performance nutrition.