Fueling Young Athletes for Multi-Day Tournaments: A Parent’s Guide

Welcome! My name is Rebekah and I am a Registered Dietitian, specializing in sport nutrition, living and working in Ottawa, Ontario. I help athletes of all ages and abilities, implement practical and flexible nutrition strategies to help them achieve optimal health and sport performance.

As a parent, you want your child to perform their best during tournaments, and more importantly, to stay healthy and energized. Whether it's a weekend soccer showdown, a three-day swim meet, or a back-to-back hockey tournament, how your young athlete eats and hydrates can have a big impact on their energy, focus, and recovery.

As a sports dietitian, I’ve worked with many families navigating the chaos of travel, early mornings, and packed schedules. The good news is, with a little planning, you can help your child stay fueled and ready to perform their best all weekend long.

1. Fueling Starts Before the Tournament Begins

In the 2-3 days before competition, focus on building up energy stores:

• Carbs are key: Include carbohydrate-rich foods at each meal—think pasta, rice, potatoes, bread, fruit, and cereal. These provide the energy their muscles need to perform.

• Don’t skimp on hydration: Encourage water throughout the day. A reusable water bottle is a must-have.

• Balance their plate: Add protein (like chicken, eggs, or yogurt) and colorful vegetables to round out meals.

• Limit greasy or heavy foods: These can cause digestive issues when the tournament starts.

• Avoid trying something new: In the days leading up to an important tournament or meet, avoid adding too many new foods - stick to the tried and true to avoid any upset stomachs or poor outcomes.

  
  

2. Game-Day Breakfast Is Essential

Even if nerves are high or time is short, breakfast fuels both the body and brain.

Aim for a meal 2–3 hours before their first game, such as:

• Whole grain toast with peanut butter and banana

• Oatmeal with fruit and a glass of milk

• A smoothie with fruit and Greek yogurt

If your child struggles to eat in the morning, a smoothie or liquid breakfast can be a great alternative.

3. Pack Smart Snacks for Between Games

Tournament schedules are unpredictable, and concession stands rarely offer athlete-friendly options. Packing your own snacks ensures your child has quick fuel between games.

Try:

• Granola bars or fig bars

• Fruit (bananas, watermelon, oranges, applesauce pouches)

• Pretzels or crackers

• Energy balls

• Rice Krispie squares

• Yogurt (keep in a cooler!)

• Juice boxes or sports drinks for long or back-to-back sessions

Encourage your athlete to have a small snack 30–60 minutes before a game, especially if meals are spaced far apart.

4. Recovery Is Just as Important as the Game

After a long match or day of events, the body needs fuel to repair and get ready for the next round. A snack with carbs + protein + fluids within 30–60 minutes is ideal if you won't be sitting down for a meal in that time.

Examples:

• Chocolate milk

• Tuna sandwich

• Greek yogurt and fruit

• Smoothie with milk and banana

• Crackers and cheese

  
  

Then, within 1–2 hours, make sure they eat a balanced meal to fully replenish energy, get a good dose of protein, and fruits and veg for recuperating.

5. Hydration = Peak Performance

Dehydration can lead to early fatigue and poor focus, especially in the heat. Make sure to encourage lots of fluids before, during and after events.

Tips:

• Send your child with their own water bottle and encourage regular sipping—not just during games.

• If the weather is hot or your child is a heavy sweater, consider electrolyte drinks or hydration tablets.

• Watch for signs of dehydration: dark urine, fatigue, headaches, or irritability.

  

6. Eating Out? Make It Work for You

If you’re on the road for the weekend:

• Choose familiar foods your child likes and tolerates well.

• Go for grilled or baked options, like grilled chicken sandwiches, rice bowls, or pasta.

• Avoid deep-fried or super cheesy meals right before a game.

• Bring backup snacks for long waits or delayed meals.

  
  

7. Help Them Listen to Their Body

Your child might not feel hungry after a tough game, or they may be too distracted to remember to drink. That’s where your support comes in - gently remind them to fuel and hydrate even if they don’t “feel” like it.

Final Thoughts

You’re already doing so much to support your young athlete. By packing smart snacks, planning balanced meals, and keeping them hydrated, you’re helping them show up strong, game after game.

Remember: fueling is just as important as practice and rest. If you’re looking for a personalized plan or have a picky eater on your hands, working with a Registered Dietitian specializing in sport nutrition can help take the guesswork out of nutrition for training and competition prep. Get in touch with me today and let's get started.

Because when kids feel good, they play better.

Looking for services specific for teams, clubs or sport organizations? This is why we started our new business, Built to Perform!  From team nutrtition workshops, training camp support, or competition day services, we have your team covered for all things sport nutrition and fueling!

Contact us to learn more about how we can best support your team.

Talk soon!