Soccer Tournament Snacks: How to Eat Like a Champion

When you hit the road for a soccer tournament, soccer players need to plan ahead and pack some smart soccer tournament snacks that will fuel your body and brain.

Soccer tournaments are exciting and challenging events that test your skills, stamina and teamwork. But they also require a lot of energy, hydration and a soccer nutrition plan to keep you playing at your best. 

In this post, we will share some tips and ideas for soccer tournament snacks based on the latest sports nutrition science, easy to make and delicious.

We will also cover what to eat before, during and after a soccer tournament game and how to hydrate and recover properly.

What to eat before a soccer tournament game

Before a soccer game, you should follow your game day nutrition plan. So, you’ll need to eat a meal or a snack that will provide you with enough carbohydrates. This will fill up your glycogen stores, which are your main source of energy during exercise. 

When you have at least 2-3 hours before game time, include some protein to support your muscles. Also don’t forget to add some healthy fats to keep you satisfied. 

Additionally, you’ll want to avoid foods that are high in fiber, fat since they can cause stomach upset.

Below are some examples of good pre-game meals or snacks. Also check out our many posts on snacks and meals for more ideas:

• Peanut butter and honey sandwich: This is a classic soccer snack that is easy to make and delicious. Use whole grain bread and also add some banana slices for potassium and fiber.

• Greek yogurt parfait: Low fat Greek yogurt is a great source of protein and calcium, which are important for your bones and muscles. Layer it with some granola or cereal for crunch and some berries for some antioxidants and sweetness.

• Egg muffins: Egg muffins are like mini omelets that you can make ahead of time and reheat in the microwave. Add some veggies like spinach, peppers or mushrooms for some vitamins and fiber. You can eat them with some toast or fruit for some carbs.

• Granola bars, energy bars and protein bars: Energy bars with oats, nuts and dried fruits: These bars offer a convenient and nutrient-rich option for quick energy.

• Toast and scrambled eggs: Whole grain toast with avocado and scrambled eggs: This savory option combines healthy fats, protein, and complex carbohydrates.

• Banana with almond butter: A simple and nutritious snack that provides potassium, healthy fats and protein.

• Sandwich wrap: Make a turkey or plant based protein and cheese wrap with whole grain tortilla and your favorite cheese for a satisfying and protein-packed snack.

• Overnight oats with fruits and nuts: Prepare a delicious mix of oats, milk, fruits and nuts the night before for a hassle-free and filling pre-game meal.

• Fruit smoothies with spinach or kale: Blend a combination of fruits, leafy greens, and a source of protein like low fat Greek yogurt or protein powder for a refreshing and nutrient-dense drink.

What to eat during a soccer tournament game

During a soccer game, you want to eat a halftime snack that will give you a boost of energy and electrolytes without making you feel too full or sick. You also want to avoid foods that are too sugary, spicy or acidic to avoid gastric upset. (1)

Some examples of good halftime snacks are:

• Sports drinks: Sports drinks are designed to provide you with carbs, fluids and electrolytes to maintain your performance and hydration levels. They’re especially helpful when you play for more than an hour or in hot or humid conditions.

• Fruit snacks: Fruit snacks can give you a quick burst of energy since they are easy to digest carbs. 

• Pretzels: Pretzels are a good source of carbs that will keep you fueled up for the second half of the game. They also contain some sodium that will help you replace the electrolytes you lose through sweat. 

• Orange slices: Oranges are a great halftime snack as they provide natural sugars for a quick energy boost and are hydrating.

• Dried fruit: Dried fruit is a sweet and chewy snack that will provide you with some carbs, fiber  and antioxidants. You can choose from a variety of dried fruits, such as raisins, apricots, cranberries, mangoes or apples.

• Watermelon: Watermelon is a refreshing and juicy snack with high water content that will provide you with some carbs and fluids. You can cut it into slices or cubes for easy eating and transport.

• Animal crackers: Animal crackers are a quick digesting high carb that you can easily pack in your gear bag. Pair with a sports drink for a high carb halftime snack recharge.

What to eat after a soccer tournament

After a soccer game, you want to eat something that will help you recover your muscles and replenish your glycogen stores so that you can prepare your body for the next game. Choose soccer tournament snacks that’s are balanced snack or mini meals. 

Some examples of good post-game snacks are:

• Chocolate milk: Chocolate milk is one of the best recovery drinks . It contains the ideal ratio of carbs to protein to restore glycogen and repair your muscles. And it helps to rehydrate and replenish your electrolytes.

• Turkey wrap: A turkey wrap is a filling and nutritious snack that will provide you with protein, carbs, fat and iron. Use a whole wheat tortilla for more fiber and wrap it with some turkey slices, cheese, lettuce, tomato, hummus and avocado.

• Smoothie: A smoothie is a refreshing and tasty post game snack that will cool you off and provide you with some fluids, carbs, protein and antioxidants. Build a base with milk, yogurt or protein powder, then choose your favorite fruits and mix-ins.

• Fruit and cheese kabobs: Fruit and cheese kabobs are a fun and tasty snack that will provide some carbs, protein, calcium and fluids. You can make them with pineapple chunks, grapes, cheese cubes and any other fruits you like.

• Hummus and pita chips: Hummus and pita chips are a savory snack that will provide you with some carbs, protein, fiber and healthy fats. Add some crunch and fiber by also dipping some veggies like carrots, celery or cucumber.

• Popcorn: Popcorn is a light and crunchy snack that will provide you with some carbs, fiber and antioxidants. You can also add a sprinkle of salt, some nuts or dried fruits for more protein and sweetness.

• Fruit salad: Fruit salad is a delicious way to get some carbs, fluids, vitamins, and antioxidants after a game. You can make a fruit salad with mandarin oranges, peaches, apples, pears or any other fruits you like. 

• Chicken sandwich: A chicken sandwich is a filling and nutritious snack that will provide you with protein, carbs, fat and iron. You can use whole wheat bread or a wrap for more fiber and add your favorite toppings such as avocado and cheese.

• Trail mix: Trail mix is a simple and convenient snack that you can customize to your liking with dried fruits, nuts, dried cereal and dark chocolate. It can provide you with carbs, protein, fat and salt to replenish electrolytes. 

How to hydrate and recover between games

Hydration and recovery are crucial for soccer players, especially during tournaments where you have to play multiple games in a short period of time. 

Here are some tips on how to hydrate and recover between games.

1. Drink water and fluids

Water is the best fluid to drink before, during and after a game. It will help you prevent dehydration, cramps, headaches and fatigue. 

You should drink at least 4-8 ounces of water or sports drink every 15 minutes during a game, and more if it is hot or humid. 

Following the game, you should also drink at least 24 ounces of water to replace the fluids you lost through sweat. Use our sweat rate calculator to determine your fluid replacement needs.

2. Eat carbs and protein

Protein is essential for muscle recovery and growth. Eating some protein combined with carbs within 30 minutes of finishing a game helps your muscles repair and rebuild. Carbs are essential to refuel your muscle stores.

Try some of the protein rich snacks mentioned above, such as cheese, peanut butter, yogurt or turkey for some easy and delicious snacks and pair them with high carb snack like crackers, fruit, granola bar, bagel and pretzels.

3. Stretch and rest

Stretching and resting are important for preventing injuries and soreness. You should stretch your muscles gently after a game to improve your blood flow and flexibility. 

It’s also important to rest your body and mind between games by taking a nap, listening to music, reading a book or doing something relaxing. 

Conclusion

Soccer tournament snacks are not only delicious but these healthy snacks are also beneficial for your performance and health. 

By eating the right foods at the right times, you can fuel up for peak performance, stay energized and hydrated throughout the game and recover faster after the game.

We hope this post has given you some ideas and tips on how to plan and prepare your snacks for tournaments.

Remember to eat well, drink plenty of water, and have fun on the field!

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