Tournament-day fuel
Eat small and often.
Long days, short breaks and matches at unpredictable times. Here's how to pack well and keep energy up from the first match to the last.
The night before
- Dinner with carbs, protein and vegetables: pasta, rice or noodles with chicken, fish or tofu.
- Fill and chill 2–3 water bottles.
- Pack the food bag and a cooler.
- An early night. Sleep is fuel too.
Breakfast, 2–3 hours before the first match
- Oats or wholegrain toast, plus eggs, yoghurt or milk, and a banana or berries.
- A glass of water.
In the bag
- 2–3 water bottles (750 ml each)
- Sandwiches or wraps, cut in halves
- Bananas, grapes and orange slices
- Rice crackers or plain crackers, and cheese
- Low-sugar muesli bars, yoghurt pouches (keep cold), a small bag of dried fruit or pretzels
- A cooler bag and ice pack, wet wipes and a bin bag
Between matches
| Time until next match | Eat | Drink |
|---|---|---|
| Under 30 minutes | Half a banana, a few crackers or grapes | Sips of water |
| 30–60 minutes | A muesli bar, fruit or a yoghurt pouch | Half a bottle |
| Over 1 hour | Half a sandwich or wrap, plus fruit | Half to one bottle |
Hydration rules
- Sip at every break, not just when thirsty.
- About one bottle per hour of play for teens and seniors, and half a bottle for younger juniors.
- Pale yellow urine means well hydrated. Darker means drink more.
After the last match
- Water straight away, then a recovery snack within 30 minutes: flavoured milk, yoghurt or a sandwich.
- A proper dinner that night.
Skip on tournament day
- Energy drinks and soft drinks, and lollies as "fuel".
- Greasy canteen food: chips, pies and fried food.
- Anything new. Stick to foods you train on.
General guidance only. For individual advice, see an Accredited Sports Dietitian.