Tournament day food is one of the most common questions from parents and players at our Samford gym. Netball carnivals, football gala days, tennis and touch tournaments all share the same problem: several games across a long day, with gaps of different lengths and a canteen that sells mostly hot chips. A bit of planning fixes most of it.
Breakfast before the first game
Eat two to three hours before the first game if you can: porridge, cereal with milk, toast with eggs or peanut butter, and some fruit. If the first game is at 7.30am, a smaller breakfast an hour before is better than nothing.
Tournament day food by the gap between games
| Gap | What to eat |
|---|---|
| Under 30 minutes | Water or a sports drink, a few lollies or orange quarters |
| 30 to 60 minutes | Banana, a muesli bar, a small sandwich with jam or honey |
| 1 to 2 hours | Sandwich or wrap with a little protein, fruit, yoghurt |
| Over 2 hours | A proper small meal: pasta salad, rice with chicken, a roll with fillings |
Keep foods familiar. A tournament is not the day to try a new bar or drink.
Write the draw on a piece of paper or in your phone with the gap times next to each game. Then plan the food against the gaps before the day, so nobody is queuing at the canteen ten minutes before the next game. It also makes packing the cooler bag much quicker the night before.
What to pack in the cooler bag
- Sandwiches or wraps, cut in halves so they can be eaten in pieces.
- Bananas, orange quarters, grapes and watermelon.
- Muesli bars, rice crackers and fruit buns.
- Yoghurt tubs and flavoured milk, kept cold with ice bricks.
- Plenty of water and a sports drink for hot days.
- Something for after the last game: a roll, a milk drink or leftover pasta.
Fluids through the day
Sip water between every game and drink more in heat. On hot days over several hours, a sports drink helps cover fluid and electrolytes. Our electrolyte drinks guide explains when plain water is enough and when it is not.
After the last game
Eat a proper meal within a couple of hours: protein, carbohydrate and vegetables. If there is another tournament day tomorrow, this meal matters more, so plan it before you leave home. Our guide to soreness after training covers what helps between back-to-back days.
Weekends away
For tournaments out of town, pack the same foods plus breakfast basics for the motel. Anything you or your player take daily at home should come too. Many families ask whether capsules or powders are easier to pack for a weekend away. The numbers for one category are laid out in this comparison of gut health pills vs powder, which also shows how to decant powder into a small container.
Common questions
Are hot chips fine at a tournament?
A few after the last game is fine. Between games, they are slow to eat and not much use.
How much should kids drink at a tournament?
Sip between every game and drink to thirst. Pack more water than you think you need.
Are lollies okay between games?
In short gaps, a few lollies are a quick source of carbohydrate. They are not a meal.
What if my child will not eat on game days?
Try smaller, more frequent snacks and drinks such as flavoured milk or a smoothie.
When to get it checked
If a player keeps fading late in tournaments or picks up the same niggle every carnival, book in with an exercise physiologist. We can look at conditioning and load before the next one.