Tournament Fueling: What to Eat Between Games (1 Hour, 3 Hours, 3+)

Tournament season can mean fueling for up to four games in a weekend. Sylvie Vilaca (Director of Nutrition, GRP) and Izzy Dimambro (Sports Nutritionist, GRP) lay out a simple system families can build ahead of time, from the week before to the drive home, so tournament weekends stop being reactive.

You’ll learn what to eat when you have under an hour, up to three hours, or three-plus hours between games, the most common mistakes we see, and what to do when your athlete just isn’t hungry.

There are no bad foods, only bad timing. Do the best in the situation you’re in.

Free downloads: our cooler and to-go foods guide, and The Athlete Order for quick stops: [link]

00:00 Tournament season: fueling for up to four games
01:06 Map the tournament with a master calendar
01:50 The week before: a gradual carb increase
02:27 Simple rules: easy carbs and a settled gut
04:08 Away tournaments: hotels, coolers and team restaurants
05:29 Timing and appetite between games
05:47 Under 1 hour: fluids and quick carbs
06:44 Up to 3 hours: small, balanced plates
07:49 3+ hours: a real meal, kept light
09:07 Common mistakes between games
10:45 No appetite? Simple carbs first
12:50 Anchor days: the day before and the day after
14:59 After the last game: recovery
16:18 The long drive home and quick stops
17:55 Plan ahead, then do your best