Determining how to fuel your body for a long tournament day can be stressful! From deciding what to eat for breakfast to figuring out the best snacks to pack and when to eat them, nourishing your body can quickly become an overwhelming thought. Having a nutritionist-approved game day fuel plan helps eliminate the stress of choosing the right foods and allows you to focus on the game.
There’s no question that fueling your body properly is a necessity, and nutrition industry leaders have observed the impact nutrition has on performance. According to a study by Kathryn L. Beck published in the Open Access Journal of Sports Medicine, nutrition is cited as a “key component of optimal sports performance” (Beck et al.). The article further stresses, “Dietary strategies to enhance performance include optimizing intakes of macronutrients, micronutrients, and fluids, including their composition and spacing throughout the day” (Beck et al.). In other words, what you eat and when you eat is pivotal to reaping all the game day benefits.
Understanding when to consume different macronutrients is crucial for optimal performance. Carbohydrates provide quick energy, protein helps rebuild muscles, and fats deliver sustained energy. In a basketball game, you’ll need all three macronutrients to perform at your best. Here’s a simple guide to timing your macronutrient intake effectively on a tournament day.
3-4 Hours Before a Game
Choose all three macronutrients – carbs, protein, and fat are appropriate here. Focus heavily on carbs and protein; however, small amounts of fat are okay. Here is why: protein is going to help you stay full for longer while giving your body the nutrients it needs to actively repair. Having carbs 3-4 hours before will fill your body’s energy stores for when you need them during game time. You’ll want to avoid large amounts of fat before a game because fat takes longer to digest; having too much fat too close to game time can leave you with an upset stomach.
1-2 Hours Before a Game
Direct your focus towards carbs and some protein. Pay attention to fiber content at this point. Fiber is classified as a carb; however, it is not digested. Fiber is critical to a well-balanced diet, but similar to the reason to avoid fat before a game, you want to limit fiber before to decrease the chances of GI issues.
Less than 30 Minutes Before a Game
Carbs, carbs, carbs! At this point, you’ll want to consume simple carbs, things that will easily digest and give quick energy.
During a Game
Carb snacks or mouth rinses containing carbs can help improve overall performance during a game. Should you find that your performance decreases during a game, this can be a quick solution while working on identifying how you can prepare your body properly for the game (Beck et al.).
In-Between Games
Most tournaments consist of more than one game in a day. So how do you fuel for this? Follow the timing guidelines above, use your best judgment to decide what timeframe the breaks will fall. No time for protein and fat? That’s okay. Focus on that after the day is done to get your body ready for the next day!
After Game Day is Over
When your long tournament day is done it’s important to refuel using all three macronutrients: carbs, protein, and fat. You want to recover the energy that was lost while competing during the day and give your body enough energy to jumpstart the recovery process while you are resting. Along with filling energy stores that were depleted, your body will use these nutrients to build muscle mass. You will be less sore and more energized for the games the following day. A good rule of thumb is 30-in-30: 30 grams of protein in 30 minutes. But it doesn’t stop there – our bodies thrive with a 3:1 carb-to-protein ratio.
Tournament Day Meal Plan and Packing Guide
Ready to get down specifics? Here’s an example tournament day meal plan and snack packing guide.
Let’s assume your first game is at 10 AM. I would encourage you to have a big, nutrient-dense breakfast around 7:00 AM. This might look like three eggs with toast and chicken sausage, fruit, and a glass of orange juice.
After breakfast, make sure a water bottle is available to sip on while heading to the game. Don’t fall behind on hydration.
The following items are ideas for what to include in an athlete’s snack bag to bring with you to a tournament:
– Turkey sandwich
– Chobani drinkable yogurt
– An apple
– A clementine
– Pretzels
– Beef jerky stick
– Naked Juice smoothie
After the day is done, be sure to choose a well-balanced dinner with a minimum of 90 grams of carbs, 30 grams of protein, and a healthy fat with fruits and veggies. Still hungry after dinner? I emphasize a late-night snack if needed.
At the end of the day, every athlete has unique nutritional needs and preferences. The most important strategy is to listen to your body—eat when you’re hungry and fuel yourself appropriately. Following the guidelines above will help you make strategic food choices throughout a basketball tournament day, giving your body the nutrients it needs to perform at its peak.
Disclaimer: The information contained within all materials of this document is intended for educational purposes only. This information has not been evaluated by the Food and Drug Administration and isn’t intended to diagnose, treat, cure, or prevent any condition or disease. This information may not be construed as professional medical advice, nor does it represent a client-practitioner relationship between the author and viewer. You should always consult a qualified medical professional before engaging in any dietary or lifestyle change.
Cited Sources
Beck, Kathryn L, et al. “Role of Nutrition in Performance Enhancement and Postexercise Recovery.” Open Access Journal of Sports Medicine, U.S. National Library of Medicine, 11 Aug. 2015, pmc.ncbi.nlm.nih.gov/articles/PMC4540168/.
About the Author
As a Certified Nutrition Coach, Julianna Quiring helps athletes optimize their performance through proper nutrition. Drawing from her experience as a Performance Nutrition Intern at Iowa State Athletics and nutrition coach at Life Time Fitness, she creates personalized strategies that enhance athletic achievement. Her goal is to guide and inspire athletes to make informed nutritional choices that support their success both on and off the court.