Tournaments present unique opportunities and challenges for the individual soccer player and the
team as a whole. One of the most important challenges is supplying adequate fluid and food to fuel
the athlete participating in multiple matches throughout the tournament period. What makes the
challenge especially complex is the two-fold nature of the dilemma, that of supply and demand.

Multiple matches mean increased demand
for energy. A single soccer match may deplete most of a player’s fluid
and nutrition reserves. During a tournament, matches may be
as close as an hour apart, leaving little time to rebuild fuel
stores. Consequently, fatigue sets in sooner; speed, skills,
accuracy and concentration are compromised; and the risk of
dehydration increases. In warm environments, the degree of
dehydration and its associated dangers are even higher.
Planning ahead will ensure an adequate supply
of “sport-friendly” foods.  Immediately after a match, the hunger sensation may be blunted so it is crucial that foods or beverages consumed at
this time be high in carbohydrate (CHO), the preferred fuel
for the physical demands of soccer. In order to store those
carbohydrates as muscle glycogen, the body also needs
sufficient fluid.

Tournament concession stands offer limited selections,
often with many high-fat foods. Fast food restaurants may
be an option but careful selection is necessary to ensure
adequate amounts of carbohydrates. When possible, the
best bet is to bring a supply of “sport-friendly” foods and
beverages to the tournament. Even when traveling far from
home, there are some simple tips for ensuring a supply of
portable foods and fluids that meet the high-energy
demands of soccer tournaments.
Beverages and Carbohydrate-rich foods that power
soccer players and travel well:
Beverages

Choose a sports drink. Gatorade supplies 14g CHO per
8 oz, a good choice for quickly replenishing fluids and
electrolytes lost in sweat and supplying carbohydrates
during exercise. Follow these guidelines from the National
Athletic Trainers’ Association:
17 to 20 oz fluid 2 to 3 hours before the match
7 to 10 oz fluid 10 to 20 minutes before the match
28 to 40 oz fluid per hour during the match (7 to 10 oz
fluid every 10 to 15 minutes of play)
20 oz fluid per pound of weight lost during the match,
within 2 hours of finishing the match. Players should
weigh themselves before and after several games to
estimate weight loss during matches.
Water alone doesn’t cut it. It blunts thirst and doesn’t
supply needed nutrients to fuel the body.
Skip the soda. The carbonation makes it harder to
gulp down enough fluid plus carbonation can bloat the
stomach causing indigestion.
Cut the caffeine. Caffeine is a diuretic increasing fluid
loss, impairing rehydration.
Carbohydrate-rich Foods
To quickly restore lost muscle glycogen, soccer players should
consume 2g CHO per kg (.9g CHO/lb) body weight within the
first 2 hours after a match. Pre-game meals should be eaten
2 to 3 hours before a match to allow food to empty from the
stomach. Frequently, the interval between games may be
too close to digest a standard high-carbohydrate meal.
In that case, athletes are wise to select easy to digest,
carbohydrate-rich foods that will provide quick energy for
the next match.
Try combining several of the items below:
Energy or fruit bars
Fresh fruit
Fruited yogurt
Bagels, muffins, cereal mixes with dried fruit and nuts
If an athlete feels uncomfortable eating solid food between
matches, consider these convenient liquid options:
Carbohydrate-rich drink
Liquid meal