Nutrition for Weekend Soccer Tournaments

This article was written by University of Washington dietetic intern, Emma Huynh, and was reviewed/edited by Stephanie Magill, MS, RDN, CD, FAND.

Eating right can help athletes feel their best and perform their best during a game. But how does that change during tournaments? If your athlete has multiple games in a short time, recovery becomes even more important to protect performance and prevent injury.

Having a strategy for what to eat for weekend soccer tournaments will help your athletes be prepared and ready to perform.

Fueling for tournament games

Follow the fueling timeline for the first game, then recovery in between games, and a full recovery after the final game to get them ready for the next day of training.

This is how fueling for tournament weekends generally looks. Let’s dive into each section and see how meals and snacks can help our athletes feel better and perform better.

The day before the tournament

Just like with single-game days, preparation starts the day before the first game. Prioritize hydration throughout the day and carbohydrates to provide energy.

Eat plenty of:

• Rice, pasta, potatoes, bread, crackers
• Fruit: bananas, oranges, and apples
• Low-fat dairy, like yogurt and milk
• Water all day long – don’t wait for thirst!

3–4 hours before the first game

If it’s a morning game, breakfast is non-negotiable! If later in the day, make sure both breakfast and lunch have familiar foods that are easy to digest and high in carbs.

Meal Ideas:

• Bagel sandwich with eggs, turkey slices, and avocado. Serve with fruit on the side
• Oatmeal with banana, berries, honey, and a spoon of peanut butter
• Egg scramble with potatoes and veggies. Top with mild salsa (nothing spicy to disturb digestion)
• Greek yogurt bowl with granola, berries, and honey
• Rice bowl with eggs or tofu and fruit on the side
• Pancakes or waffles topped with nut butter, fruit slices, and maple syrup. 
• Here are more high-carb breakfast ideas for athletes!

Always include water with meals, as hydration throughout the day is just as important!

1–2 hours before the first game

This pre game snack tops off energy and should be low-fiber and easy on the stomach. Think of foods high in simple carbs or natural sugars.

Snack Ideas:

• Graham crackers
• Applesauce
• Fig bars or energy bites (not high in fiber or protein)
• Pretzels
• Banana
• Dry cereal
• Instant oatmeal pack
• Frozen waffles
• Yogurt and granola
• Peanut butter and jelly sandwich

During the game (halftime)

Athletes use up a lot of energy during games, meaning glycogen stores are being used up. Replenishing with quick carbs during halftime provides more energy to continue playing and feeling well while reducing injury risk. 

Halftime Snack Ideas:

• Orange slices
• Applesauce
• Banana
• Fruit snacks
• Gatorade
• Mini box of raisins
• Pretzels

Between games

When athletes finish a game, they’ve used up their energy stores (glycogen) and stressed their muscles for 60–90 minutes. After the game, it’s time to recover and refuel, especially if there’s another game coming up the same day or the next day.

The priority: carbohydrates to replenish energy and protein to support muscle recovery.

Tournament weekend scenarios

Two Games in One Day

• Example: Saturday morning & Saturday afternoon

One Game Each Day

• Example: Friday evening, Saturday afternoon & Sunday morning

Two games in one day

0-30 minutes after Game 1

Eat quick snack with carbohydrates and protein

Examples:

• Chocolate milk
• PB&J sandwich
• Fruit smoothie with Greek yogurt
• Greek yogurt + granola
• Banana + granola bar

1-2 hours before Game 2

This is the time for a light meal that focuses on carbs to refuel energy. Include some protein, but the focus is on carbs. Try to stick with easy-to-digest, familiar foods and make sure to rehydrate.

Examples:

• Rice or pasta with eggs or turkey
• Wrap with chicken or tofu + fruit
• Cereal with milk + banana
• Peanut butter and jelly sandwich

TIP! If there is more time between games (5+ Hours), fit a full meal in after the initial snack. 

30-60 minutes before Game 2

Top off energy stores with a light snack

Examples

• Applesauce
• Banana, apples, strawberries, other fruit
• Fruit snacks
• Crackers
• Toast with jam

After the final game of day 2

Follow the same recovery timeline as above.

• Small snack with carbs and protein (0-30 minutes)
• Full recovery meal with carbohydrates, protein, and fat (2-4 hours)
• Continue to hydrate throughout the day to replace the water lost through sweat and urine.
• Rest! Get 8-10 hours of sleep
• Back to the daily nutrition timeline for training days

One game each day

0-30 minutes after Game 1

Same as above, have a snack with carbohydrates and protein. 

2-3 hours after Game 1

This is the time for a complete recovery meal that repairs muscles, restores glycogen storage, and helps to prepare for the next game.

Meal ideas:

• Baked potatoes, grilled chicken, side of veggies or fruit = 50 g carbs, 25 g protein
• Teriyaki chicken or tofu, rice, steamed veggies = 55 g carbs, 20 g protein
• Burrito with rice, beans, chicken or soy chorizo, sauteed veggies, and mild salsa = 70 g carbs, 28 g protein
• Pasta with meat sauce, bread, and salad on the side = 70 g carbs, 20 g protein

Evening snack

Your athlete can get some additional carbs and protein after dinner with a later evening snack. This can help them reach their energy and macronutrient intake goals, preparing them for the game the next day.

Snack Ideas

• Popcorn
• Fruit
• Popscicle
• Ice cream or yogurt with berries
• Pita and hummus
• Chips and salsa or guacamole

Day 2 with Game 2

Follow the same timeline for fueling for games.

• 3-4 hours before: A full meal high in carbohydrates, easy to digest, and familiar foods. Include water for hydration
• 1-2 hours before: Snack to top off energy. Think simple carbohydrates

If tomorrow’s game is in the morning:

Wake up early enough to eat a full breakfast 3–4 hours before the game. Choose familiar, carb-rich foods that are easy to digest.

Examples:

• Oatmeal with banana and honey
• Toast with peanut butter and fruit
• Pancakes with syrup and eggs
• Cereal with milk + fruit

If tomorrow’s game is in the afternoon:

• Start the day with a high-carb breakfast
• Eat a simple carb-rich lunch 2–4 hours before the game
• Have a light snack 30–60 minutes before warm-up

Snack Examples:

• Banana
• Pretzels
• Applesauce pouch
• Juice box
• Rice Krispies treat

After the final game of Day 2

Follow the same recovery timeline as above.

• Small snack with carbs and protein (0-30 minutes)
• Full recovery meal with carbohydrates, protein, and fat (2-4 hours)
• Continue to hydrate throughout the day to replace the water lost through sweat and urine.
• Rest! Get 8-10 hours of sleep
• Back to the daily nutrition timeline for training days

Final thoughts

There is a lot of planning going into a tournament weekend. Amongst the chaos, the main thing to take away is to have high-carb meals and snacks before and during games, while after games, focus on high-carb and protein meals and snacks. For single game days, check out the blog on game day nutrient timing.