Remember pasta nights with your team? All gathering together to eat as much spaghetti as possible on the Friday before a weekend tournament. The science of sports nutrition has evolved, and though pasta night isn’t necessarily a bad idea, there’s a bit more nuance to fueling before weekend tournaments.

Weekend tournaments are exciting, but they can also be long and draining—both for athletes and their parents. Whether it’s volleyball, soccer, wrestling, or basketball, kids need steady energy and hydration to play hard, recover, and enjoy the experience. So sports nutrition goes beyond pasta nights and orange slices. (They can be part of the plan, just not the whole plan!). 

Our expert St. Louis area sports nutritionist can help you and your team fuel for performance. It’s not about restriction or “perfect eating.” It’s about having enough energy, listening to your body, and bringing along practical foods that support focus and stamina.

Why do athletes need more fuel than normal people?

Athletes burn through energy way faster than the average person, especially during tournaments or back-to-back games. That means your kid’s body needs consistent energy (more fuel). 

If they’re not eating enough to keep up with what they’re burning, it doesn’t just mess with their performance, it can also start to chip away at their health. Without the necessary energy, your kids might:

• Feel tired or sluggish
• Struggle to concentrate on the game
• Experience more soreness or cramps
• Become more vulnerable to things like stress fractures (over time).

Basically, underfueling isn’t just skipping a snack — it adds up. By eating regularly and staying hydrated, athletes can stay in the game longer, feel stronger, and recover more quickly.

What to Eat Before a Tournament

A sports dietitian can help you develop the right eating plan for your specific sport and intensity. The key to any sports nutrition plan is to keep it simple, practical, and yummy. It’ll help keep your athlete energized, support recovery between games, and make life a little easier for you. No complicated recipes — just real food, real doable.

The evening before and the morning of a competition should focus on familiar foods that feel good—not anything new or restrictive. (Now is not the time to break out the chicken masala if your kid hasn’t even eaten it before!)

• Dinner the Night Before: Serve a balanced meal with your athlete’s favorite flavors and foods. It should be satisfying:
  • pasta with chicken
  • tacos with rice and beans,
  • a stir-fry with noodles and veggies.

• Breakfast the Morning Of: Something easy to digest and comforting. 
  • toast with peanut butter
  • a fruit smoothie,
  • eggs with toast.

The goal isn’t “low-cal” or “clean”—it’s enough food to feel energized and ready to go.

What is the 4-2-1 rule? How long should you eat before a competition?

It’s not only what but WHEN. For most competitions, sports dietitians recommend you eat a healthy meal four hours before your competition, a healthy high-carb, high-energy snack two hours before your competition, and include extra hydration one hour before your competition. Again, no one-size-fits-all diet plan is for every sport and every athlete, but these guidelines can help you reach your nutrition goals to optimize sports performance. 

What are the best snacks and meals between games?

Quick breaks between games call for foods that are easy to pack and eat. Think: snackable, simple, and familiar.

• Grab-and-Go Options:
  • Fruit (bananas, grapes, apple slices, oranges)
  • Crackers or pretzels with cheese sticks
  • Applesauce or yogurt pouches
  • Granola or snack bars
  • Half a turkey or peanut butter sandwich

If there’s a longer break, a more filling option like a wrap, rice bowl, or pasta salad can help kids refuel.

How much hydration does an athlete need?

Staying on top of hydration is just as important as fueling. Athletes can lose a ton of fluid (and salt!) during games — like, up to 2 quarts an hour in most sports. And if they’re doing something more intense or endurance-based like distance running, long hikes, or cycling, an athlete can lose up to 3 quarts per hour.

So sipping water here and there isn’t gonna cut it. Your athlete needs to be drinking before, during, and after to keep energy up, avoid cramps, and stay sharp. If it’s a longer day or they’re sweating a lot, something with electrolytes can really help, too.

Hydration doesn’t need to be complicated.

• Encourage water throughout the day, not just at game time.
• Sports drinks or electrolyte packets can be helpful on very hot days or for all-day tournaments.
• Remind athletes to sip, not chug—drinking steadily helps the body absorb fluids better.

How to recover after a tournament: What’s the best thing to eat?

Recovery nutrition helps kids feel better for their next match or the following day. The goal: replenish energy and support muscles—not “earn back” or “burn off” calories.

• Within an hour after playing, pair something with protein + carbs:
  • Chocolate milk
  • Smoothie with fruit and yogurt
  • Sandwich or wrap
  • Trail mix and fruit
  • Greek yogurt tube or drinkable yogurt

Dinner after the tournament can be a satisfying meal with protein, carbs, and veggies—whatever the family enjoys together.

What food to eat at a tournament: Parent Cheat-Sheet

Concession stands can be costly, high-salt, highly processed foods. We’re not saying you have to swear off hot dogs! Part of the fun of game day is enjoying these favorite foods. That said, your athlete should steer clear of these foods until after they’re done competing.

Skip the stress of concession stands by packing a variety of options:

• Water bottles and electrolyte drinks
• Fresh fruit (watermelon, orange slices, berries)
• Sandwiches or wraps
• Yogurt cups and cheese sticks
• Pretzels, popcorn, crackers & string cheese
• Energy/granola bars
• Banana or apple with peanut butter
• Granola bar (look for ones with ~10g protein)
• Dried fruit + handful of cereal
• Applesauce pouch + a few almonds

Variety helps kids listen to their bodies and pick what feels best in the moment.

Final Thoughts: Healthy Eating from a No-Diet Dietitian

Fueling for a tournament isn’t about “eating perfectly.” It’s about being prepared, offering variety, and trusting kids to tune into their needs. When athletes are given enough to eat, space to listen to their hunger cues, and freedom from diet rules, they can focus on what matters most: playing hard, having fun, and supporting their teammates.