Fuel Your Fall: Tournament Nutrition Made Simple
Fall tournaments are here—and so is your reminder to fuel up, hydrate smart, and perform at your best. Whether you’re hitting the field for college nationals, club nationals, or regional showdowns, the key to consistent performance is giving your body what it needs, when it needs it.
We teamed up with sports dietitian Elsa Chu, P. Dt. from Coast to Coast Nutrition to bring you a quick-hit refresher on how to fuel your body right this season.
Start Strong: Breakfast Done Right
Tournament mornings come early, and your first meal can set the tone for the day. While breakfast won’t make or break your performance, it’s a simple way to start replenishing the calories you’ll burn across multiple games.
Aim for:
Carbs + Protein. Think bagels with peanut butter, oatmeal with yogurt, or a breakfast wrap with eggs and veggies.
Protein in meat, yogurt, eggs, nut butters, tofu, or protein powders will ensure your energy lasts a long time and your muscles can keep pushing.
Signs you didn't eat enough: low energy early in the day, trouble concentrating, more irritable, and have less endurance.
If you’re not hungry early:
Go for lighter, portable options like smoothies, drinkable yogurt, or overnight oats.
Don’t overthink “breakfast food”—rice and salmon work just as well as cereal and milk if that’s what your body prefers.
**And yes, coffee counts—**just pair it with water and electrolytes to avoid dehydration.
“Having breakfast, even if it doesn't feel intuitive, we have to think about it as an athlete as fuel in the tank”
Read The Full Breakfast At Tournaments Blog
Hydration: Your Secret Weapon
“If you’re going to care about nothing else in nutrition, hydration is the easiest way to improve your game,” says Chu.
Playing Ultimate can drain up to 3,000 mg of sodium every hour, and most sports drinks only make up a small part of that loss. It’s not just about sipping once—you need to keep replenishing electrolytes all day to keep your legs fresh and your focus sharp.
Quick Hydration Checklist:
- Daily goal: 2–3 liters of water (more if it’s hot).
- Tournament tip: Bring two bottles—one with water, one with electrolytes.
- In the heat: Double up on electrolytes.
- Watch for signs of dehydration: headaches, not having to go the bathroom, dry mouth. With not enough salts: headaches, nausea trouble focusing or salty sweat mean you need more sodium.
Pro move: Sugar helps your body absorb salts faster. Sports drinks with both sugar and sodium are your best bet for game-day hydration.
Fuel Through the Day
Tournament nutrition is all about keeping your energy steady. The best strategy? Eat as you usually do and avoid experimenting with new foods or supplements.
Quick tips:
- Listen to your body. If you’re not hungry, snack often in small amounts—pretzels, gummies, or fruit can help.
- Stay on schedule. Eat around your normal mealtimes when possible to avoid fatigue and foggy focus.
- Pack smart. Keep snacks ready between games and something substantial for after the last round—think sandwiches, yogurt parfaits, or protein bars.
Read The Full Game-Day Eating Blog
Recovery Counts Too
When the day’s over and your team heads out for dinner, you don’t need to overthink it. You’ve burned a lot—now it’s time to refuel.
Choose protein-rich meals with carbs and veggies, drink water, and if you’re playing again tomorrow, skip the alcohol. Your recovery meal helps you bounce back faster and perform stronger the next day.
The Takeaway
Fueling your body isn’t complicated—it’s about staying consistent, listening to your needs, and planning ahead.
This fall, stay sharp by remembering the basics:
- Eat carbs and protein early.
- Hydrate with electrolytes, not just water.
- Snack often and recover well.
- Train hard. Fuel smart. Play better.
Explore the full BE Ultimate FUEL Nutrition Guide or get a sample meal plan for more in depth examples and guidelines for Fueling your body right!
Download FUEL Nutrition Guide
Download FUEL Meal Plan