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Team Sports Nutrition

## đź“– The Story

Three Athletes, Three Challenges

Jordan's Tournament Weekend

Jordan sits in the hotel room Friday night, staring at three games circled on the tournament schedule. Tomorrow: 9 AM and 3 PM. Sunday: championship at 11 AM if they advance. The soccer tournament represents months of preparation, but Jordan's struggling with a critical question: how do you fuel for multiple games in 24 hours without feeling bloated or empty?

Last tournament, Jordan carb-loaded the night before like it was a marathon. Game one felt great. Game two? Heavy legs, sluggish turns, subbed out in the second half. The next morning's championship game was a disaster—woke up still full from the previous night's recovery meal, couldn't eat breakfast, ran out of gas by halftime.

Mike's In-Season Balancing Act

Mike, a linebacker, faces a different challenge. Pre-season training camp, he was 225 pounds of lean muscle, crushing weights and conditioning. Now, eight weeks into the football season, he's 232 pounds—but not in a good way. The combination of reduced training volume, increased study time watching film, stress eating, and post-game team meals has added soft weight.

His coach noticed. "You're a step slow, Mike." He needs to drop 5-7 pounds but has games every Friday night and can't afford to lose strength or energy. Every diet he's tried has left him drained on game day.

Lisa's Game Day Stomach

Lisa is a point guard with a nervous stomach. On practice days, she eats normally. But game days? Especially big games? Her stomach ties in knots. She forces down breakfast because she knows she should eat, then feels nauseous during warmups. By halftime, she's lightheaded. Fourth quarter, she's running on empty while the other team's guard is still quick.

Her mom packs elaborate pre-game meals. Lisa picks at them, feeling guilty about the wasted food, then devours everything in sight after games—usually at 10 PM when the family stops for fast food on the way home.

The Common Thread

Three different sports. Three different challenges. But all three athletes face the same fundamental issue: team sports demand intermittent high-intensity efforts over extended periods, often with unpredictable schedules, and traditional endurance or strength sport nutrition strategies don't quite fit.

Jordan needs to understand multi-game recovery. Mike needs to manage body composition during intense competition phases. Lisa needs practical solutions for nervous stomach game day nutrition.

This guide addresses the unique nutritional demands of team sports—where games, not training, are the priority, and where schedules, travel, and team dynamics add layers of complexity to eating strategies.

🚶 Journey​

The Team Sport Nutrition Timeline

Team sport nutrition isn't static—it changes dramatically based on season phase, competition schedule, and individual position demands.

Focus: Building Foundation

Pre-season is your nutritional base-building phase. Training volume is high, but game stress is absent. This is your window for:

Body Composition Work

  • If you need to gain lean mass, this is the time
  • If you need to drop fat, you have metabolic margin
  • Training volume supports either goal better than in-season

Habit Development

  • Establish meal timing routines
  • Identify foods that work for your system
  • Practice game day nutrition strategies in scrimmages
  • Build hydration habits

Metabolic Adaptation

  • Train your gut to handle game day fueling
  • Test different pre-training meals
  • Experiment with sports drinks and gels if applicable
  • Note which foods cause GI distress under intensity

Typical Day Structure

  • Morning: substantial breakfast (protein + carbs)
  • Pre-training: carb-focused snack 60-90 min before
  • Training: hydration + electrolytes
  • Post-training: recovery meal within 60 min
  • Evening: balanced dinner
  • Night: optional protein snack

Common Mistake Athletes often eat for the training volume they want to do, not the volume they're actually doing. If you're gaining unwanted weight in pre-season despite high training, you're overeating—even if you feel like you're working hard.

## 🧠 The Science

Team sports present unique physiological demands that distinguish them from pure endurance or pure strength activities.

Intermittent High-Intensity Demands

Team sports are characterized by repeated bursts of maximum or near-maximum intensity interspersed with lower-intensity activity:

Typical Game Profile:

  • Soccer: 150-250 brief intense actions per game
  • Basketball: sprint every 20-30 seconds on average
  • Football: 5-7 second plays with 25-40 second rest
  • Hockey: 45-second high-intensity shifts

This pattern creates specific metabolic demands:

  • Primary energy system: phosphocreatine (immediate) and glycolysis (10-90 sec efforts)
  • Secondary system: aerobic metabolism (recovery between efforts, low-intensity positioning)
  • Fuel preference: carbohydrate dominant, especially for repeated high-intensity efforts

Glycogen and Repeated Sprint Ability

Muscle glycogen is the critical fuel for repeated sprint performance. Research shows:

  • Glycogen depletion correlates with reduced sprint speed late in games
  • Athletes with higher pre-game glycogen stores maintain speed longer
  • Glycogen depletion occurs in specific muscle fibers used for sprinting
  • Partial depletion happens even in single games
  • Multi-game scenarios compound depletion if recovery is incomplete

Practical Implication: Adequate carbohydrate intake isn't about endurance—it's about maintaining sprint speed and power in the fourth quarter, third period, or second game of the day.

Cognitive Demands and Fuel Availability

Team sports require constant decision-making under fatigue:

  • Reading plays and defensive schemes
  • Anticipating teammate and opponent movements
  • Executing complex plays or patterns
  • Maintaining positional awareness

The brain uses glucose almost exclusively for fuel. Research demonstrates:

  • Cognitive performance declines with low blood glucose
  • Carbohydrate mouth rinses improve decision-making speed
  • Decision-making degrades faster than physical performance when underfueled
  • Elite athletes often cite "mental" errors when nutritionally compromised

The Fourth Quarter Phenomenon: Watch any team sport in the final period—more turnovers, poorer decisions, slower reactions. This isn't just physical fatigue; it's often glycogen depletion affecting both body and brain.

Hydration and Team Sport Performance

Team sports often involve:

  • Equipment that traps heat
  • Outdoor play in variable conditions
  • Indoor play in hot gyms
  • Limited or structured hydration opportunities
  • High sweat rates during intense efforts

Dehydration impacts:

  • Sprint speed (2% dehydration reduces speed ~2-3%)
  • Vertical jump height
  • Decision-making and reaction time
  • Perceived exertion (everything feels harder)
  • Thermoregulation (increased injury risk)

Team Sport Hydration Challenge: Unlike endurance events where you can drink on the move, team sports have structured breaks. This means you must hydrate aggressively during limited opportunities—timeouts, quarters, periods, substitutions.

Position-Specific Metabolic Demands

Not all positions have identical demands:

Endurance-Dominant Positions:

  • Soccer midfielders: 10-12 km per game
  • Basketball guards: constant movement
  • Hockey forwards: shorter shifts but maximal intensity
  • Fuel: higher carbohydrate needs, continuous glycogen depletion

Power-Dominant Positions:

  • Football linemen: explosive but brief efforts
  • Basketball centers: vertical power, short sprints
  • Hockey defensemen: longer shifts, positional
  • Fuel: still carb-dependent for power, but lower total volume

Implications for Nutrition: A soccer goalkeeper and midfielder on the same team have different nutritional needs. A point guard and center have different fueling requirements. One-size-fits-all team nutrition plans often fail because they ignore this reality.

Recovery Physiology Between Games

Glycogen resynthesis follows a predictable timeline:

  • First 2 hours post-exercise: rapid synthesis (if carbs provided)
  • 24 hours: near-complete restoration (with adequate carbs)
  • 48 hours: full restoration (with optimal nutrition)

Tournament/Multi-Game Problem: If you play again in 12-18 hours, you don't have the full 24-48 hours for complete recovery. Aggressive recovery nutrition shifts from optimal to essential.

Protein Needs in Team Sports

Team sports involve:

  • Repeated eccentric contractions (decelerations, direction changes)
  • Collisions and contact (variable by sport)
  • Muscle damage that requires repair
  • Lean mass maintenance during long seasons

Protein requirements:

  • Baseline: 0.7-0.8g per lb bodyweight
  • Higher needs: contact sports, large athletes, in-season
  • Timing matters: distribute across day, prioritize post-game
  • Quality matters: complete proteins for recovery

The Stress Response

Competition triggers significant physiological stress:

  • Elevated cortisol (catabolic hormone)
  • Elevated catecholamines (adrenaline, noradrenaline)
  • Appetite suppression pre-game (common)
  • Appetite elevation or suppression post-game (individual)
  • Immune suppression post-game (infection risk)

Nutritional Implications: The stress response is why game day nutrition often needs to be different from practice nutrition—normal hunger cues become unreliable, and GI function changes under stress.

👀 Signs & Signals​

Recognizing Nutritional Issues in Team Sports

In-Season Fatigue Patterns

Normal In-Season Fatigue:

  • Temporary tiredness after games that resolves in 24-48 hours
  • Slight performance decrease late in games
  • Occasional heavy legs during practice
  • Feeling good on game day even if practice was hard

Nutritional Fatigue (Red Flags):

  • Persistent fatigue that doesn't improve with rest
  • Waking up tired even after 8+ hours sleep
  • Decreased performance early in games, not just late
  • Unable to complete normal practice intensity
  • Getting sick frequently (2+ illnesses in a season)
  • Irritability and mood changes
  • Female athletes: menstrual irregularities

Game-to-Game Recovery Signals

Good Recovery:

  • Muscle soreness peaks 24-48 hours post-game, then improves
  • Energy returns within 24 hours
  • Able to train at normal intensity 48 hours post-game
  • Normal appetite patterns
  • Motivation maintained

Poor Recovery (Nutritional Component):

  • Still feeling depleted 48+ hours after games
  • Persistent muscle soreness beyond 72 hours
  • Declining performance game-to-game through season
  • Cravings for sweets/carbs (may indicate chronic glycogen depletion)
  • Weight loss (unintended)
  • Training feels harder than it should

Hydration Status Indicators

Check daily, especially in-season:

Well Hydrated:

  • Urine pale yellow (lemonade color)
  • Urinating every 2-4 hours
  • No persistent thirst
  • Urine volume normal (not tiny amounts)

Dehydrated:

  • Urine dark yellow or amber
  • Infrequent urination (<4 times per day)
  • Persistent thirst
  • Headaches (especially post-game)
  • Dizziness when standing
  • Reduced sweat during practice despite heat

Game Day Performance Patterns

Well-Fueled Patterns:

  • Maintaining speed/power throughout game
  • Quick recovery between shifts/plays/quarters
  • Mental sharpness in late game
  • Able to execute plays in fourth quarter as well as first

Under-Fueled Patterns:

  • Strong first half, fading second half (consistent pattern)
  • Needing longer recovery between intense efforts
  • Making uncharacteristic mental errors late in games
  • Cramping (often hydration + fuel related)
  • Feeling lightheaded during or after games

Body Composition Changes In-Season

Concerning Patterns:

  • Rapid weight loss (>2 lbs per week without trying)
  • Gradual weight gain despite training (especially soft tissue)
  • Clothes fitting very differently
  • Strength decreasing despite maintenance lifting
  • Comments from coaches about speed/appearance changes

Normal Fluctuations:

  • 2-3 lb weight fluctuations day-to-day (mostly water)
  • Slight weight gain in heavy training blocks (muscle + glycogen)
  • Slight weight loss in taper weeks (reduced glycogen stores)

Red Flag Combinations

Seek help if you experience multiple simultaneously:

  • Declining performance + persistent fatigue + weight loss
  • Frequent illness + training harder than usual + restrictive eating
  • Stress fracture or repeated injuries + low body weight + amenorrhea (females)
  • Disordered eating thoughts + performance anxiety + body image distress

These combinations suggest Relative Energy Deficiency in Sport (RED-S) or other serious nutritional inadequacy requiring professional assessment.

Youth Athlete Specific Signals

Younger athletes (pre-teen, early teen) show different patterns:

Growth-Related Needs:

  • Suddenly eating massive amounts (growth spurt needs)
  • Clumsiness or coordination loss (growing into new body dimensions)
  • Unusual fatigue during normal growth spurts
  • Increased sleep needs

Nutritional Red Flags in Youth:

  • Not growing on normal curve
  • Delayed puberty combined with intense training
  • Fractures or bone stress injuries
  • Extreme picky eating limiting food groups

The "Always Hungry" vs "Never Hungry" Extremes

Always Hungry (Potential Issues):

  • Not eating enough protein or fiber (low satiety)
  • Training hard but under-fueling consistently
  • Poor sleep (affects hunger hormones)
  • Stress eating (non-hunger driven)
  • Actual high needs not being met

Never Hungry (Potential Issues):

  • Chronic over-training suppressing appetite
  • High stress suppressing hunger signals
  • Illness or medical issue
  • Disordered eating cognitions overriding hunger
  • Depression or anxiety

Both extremes warrant attention—normal appetite varies with training but shouldn't be consistently at extremes.

🎯 Practical Application​

Day-to-Day Team Sport Nutrition

Light Practice Day Structure

These are your "maintenance" days—keeping energy up without overeating for relatively lower activity.

Morning:

  • Breakfast: moderate portions, balanced
  • Example: 2 eggs, 1-2 slices toast, fruit
  • Not: giant pancake stack (you're not burning that much)

Pre-Practice (2-3 hours before):

  • Light snack if needed
  • Example: Greek yogurt + berries, or banana + handful nuts
  • Goal: slight energy boost, not a meal

Practice Hydration:

  • Water primary unless practice exceeds 90 min
  • If intense/long: sports drink
  • Target: drink enough that you're not losing weight from sweat

Post-Practice (within 60 min):

  • Recovery snack or meal
  • Example: protein shake + banana, or turkey sandwich
  • Don't skip this even on light days

Dinner:

  • Balanced plate: palm-sized protein, fist of carbs, lots of vegetables
  • Normal portions, not feast-mode

Evening:

  • Optional snack if hungry
  • Example: cottage cheese, string cheese, small smoothie

Heavy/Intense Practice Day Structure

These days look more like game days—higher volume or intensity requiring more fuel.

Breakfast:

  • Larger portions, carb-emphasized
  • Example: oatmeal + fruit + protein source, or larger egg/toast combo

Pre-Practice:

  • Carb-focused snack 1-2 hours before
  • Example: bagel with jam, sports bar, fruit smoothie

During Practice:

  • Sports drink or electrolyte drink
  • If practice exceeds 2 hours: possible mid-practice carb snack

Post-Practice:

  • Priority meal/snack within 30-60 min
  • Carbs + protein emphasized
  • Example: chocolate milk + sandwich, or protein shake + pretzels

Remaining Day:

  • Larger dinner portions than light days
  • Evening snack likely needed
  • Extra hydration

Position-Specific Adjustments

High-Mileage Positions (soccer midfield, basketball guard, hockey forward):

  • Higher carb needs even on practice days
  • More attention to between-meal snacks
  • Don't under-eat trying to "stay lean"

Power/Size Positions (linemen, centers, defensemen):

  • Protein emphasis maintained
  • Carbs still important but not extreme amounts
  • Watch portion creep—easier to overeat at lower activity

Video/Film Day Nutrition

Days with minimal physical activity but team meetings/film:

  • Easiest day to overeat out of boredom
  • Reduce carb portions from practice days
  • Maintain protein and vegetables
  • Watch mindless snacking during film sessions
  • Stay hydrated (often neglected on non-practice days)

📸 What It Looks Like​

Visual Examples and Timelines

Complete Game Day Timeline (Afternoon Game)

Tournament Weekend Example (Soccer)

Friday Evening:

  • Arrive at hotel: 6 PM
  • Team dinner: 7 PM (pasta, chicken, salad, bread)
  • Room snack available: 9 PM (fruit, granola bars, pretzels)
  • Hydrate throughout evening
  • Bed: 10 PM

Saturday: Game 1 at 9 AM:

  • 6:00 AM: Wake, hydrate
  • 6:30 AM: Light breakfast (bagel, banana, sports drink)
  • 7:00-8:30 AM: Continuing to hydrate, digest
  • 9:00 AM: Game 1 kickoff
  • 10:15 AM: Game 1 ends

Recovery Between Games:

  • 10:20 AM: Chocolate milk + banana immediately
  • 11:00 AM: Lunch 1 (turkey sandwich, pretzels, fruit, sports drink)
  • 12:00-1:30 PM: Rest at hotel, continuous hydration
  • 1:00 PM: Small snack (applesauce, crackers)

Game 2 at 3 PM:

  • 1:30 PM: Pre-game snack (sports drink, few pretzels)
  • 3:00 PM: Game 2 kickoff
  • 4:15 PM: Game 2 ends

Evening Recovery:

  • 4:30 PM: Recovery drink
  • 6:00 PM: Large dinner (pasta, protein, vegetables, bread, dessert ok)
  • 8:00 PM: Evening snack (yogurt, fruit)
  • Hydrate aggressively all evening
  • Bed: 9:30 PM

Sunday (Championship):

  • 7:00 AM: Wake, assess soreness/fatigue
  • 7:30 AM: Substantial breakfast (eggs, toast, fruit, yogurt)
  • 9:00 AM: Snack (banana, sports bar)
  • 10:00 AM: Final pre-game snack (applesauce, sports drink)
  • 11:00 AM: Championship game
  • Post-game: Recovery drink then celebratory team meal

Travel Day Strategies Example

Flying to Tournament (Morning Flight):

  • Home breakfast before leaving for airport
  • Airport: avoid pastry-only breakfast, get protein source
  • On plane: bring granola bar, nuts, fruit
  • Landing: don't wait for hotel, eat at airport or stop for food
  • Hotel check-in: put snacks in fridge immediately
  • Afternoon: grocery store run for more snacks/drinks
  • Evening: normal dinner, hydrate extra (flying is dehydrating)

Bus Trip to Away Game (3-hour drive):

  • Pack cooler: sandwiches, fruit, bars, drinks
  • Bring more than you think you'll need
  • Eat lunch on schedule, not based on arrival time
  • Final pre-game snack timed to game, not to bus arrival
  • Post-game: have snacks for bus ride home
  • Stop for real meal if ride is long post-game

Position-Specific Plate Examples

Endurance Position (Soccer Midfielder) - Game Day Dinner:

  • Larger carb portion: 2 cups pasta or 2 large potatoes
  • Moderate protein: palm-sized chicken breast
  • Vegetables: 1-2 cups
  • Bread: 1-2 slices
  • Dessert: ok in moderation
  • Drinks: water + sports drink

Power Position (Football Lineman) - Game Day Dinner:

  • Moderate carb portion: 1-1.5 cups rice or 1 large potato
  • Larger protein: larger steak or double chicken breast
  • Vegetables: 1-2 cups
  • Healthy fat: avocado or nuts in salad
  • Drinks: water, milk

Youth Athlete (13-year-old Basketball Player) - Game Day: Considerations:

  • Smaller stomach capacity
  • Growth needs
  • Pickier eater often

Breakfast (10 AM game):

  • 7:00 AM: Smaller portions than adult
  • Example: 1 piece toast with peanut butter, banana, juice
  • If won't eat breakfast: smoothie (milk, banana, yogurt, honey)

Post-Game:

  • Recovery drink (chocolate milk)
  • Lunch within hour
  • Snack mid-afternoon
  • Normal dinner
  • Evening snack

Nervous Stomach Game Day Solution

For athletes like Lisa who can't eat normally pre-game:

Strategy: Liquid and Semi-Liquid Focus

Breakfast (can't eat solid food):

  • Smoothie: banana, yogurt, milk, honey, oats blended
  • Sip slowly over 30 minutes
  • Easier to get down than solid food
  • Provides same nutrients

Mid-Morning:

  • Applesauce pouch (easy to tolerate)
  • Sports drink

Pre-Game:

  • Sports drink
  • Energy chews or gels if tolerated

Halftime:

  • Sports drink (critical since breakfast was light)

Post-Game:

  • Start with recovery drink
  • Wait 30 min, appetite usually returns post-competition
  • Then normal meal

Progressive Tolerance: Over season, gradually try:

  • Week 1-2: liquids only
  • Week 3-4: add applesauce, banana
  • Week 5-6: try toast or crackers
  • Goal: tolerate at least some solid food by playoffs

🚀 Getting Started​

Implementing Team Sport Nutrition

Phase 1: Assessment and Baseline (Week 1)

Day 1-3: Track Current Habits

  • Write down everything you eat for 3 days (2 practice days, 1 game day)
  • Include timing of meals relative to training/games
  • Note energy levels throughout the day
  • Track hydration (estimate glasses/bottles)
  • Record how you felt during practice/game

Day 4-5: Identify Patterns

  • When do you feel most energetic?
  • When do you feel sluggish or depleted?
  • Are you eating enough? Too much?
  • Is meal timing helping or hurting performance?
  • How's your game day routine?

Day 6-7: Set Initial Goals Choose 1-2 areas to improve first:

  • Example 1: "Establish consistent pre-game meal timing"
  • Example 2: "Increase daily protein intake"
  • Example 3: "Improve hydration during practice"

Don't try to fix everything at once. Pick the biggest gap.

Phase 2: Build Core Habits (Weeks 2-4)

Week 2: Establish Meal Timing

  • Set consistent meal times (as much as schedule allows)
  • Practice pre-practice meal timing
  • Note what timing feels best

Week 3: Optimize Game Day Routine

  • Test pre-game meal timing and content
  • Experiment in practices or scrimmages first
  • Find 2-3 meals that work consistently
  • Never test new foods on actual game days

Week 4: Master Recovery

  • Prioritize post-training/game nutrition
  • Within 60 minutes every time
  • Track recovery quality (soreness, energy next day)

Phase 3: Refinement (Weeks 5-8)

Week 5-6: Position-Specific Adjustments

  • If endurance position: ensure adequate carbs
  • If power position: ensure adequate protein
  • Adjust portions based on position demands

Week 7-8: Tournament/Travel Prep

  • Practice tournament nutrition scenarios
  • If back-to-back practice days: treat second as tournament simulation
  • Pack and test portable snacks
  • Practice eating on compressed timelines

Progressive Implementation by Meal

Start with Breakfast:

  • Week 1: Eat breakfast consistently (if currently skipping)
  • Week 2: Optimize breakfast timing (2-3 hours before morning training)
  • Week 3: Optimize breakfast content (protein + carbs)
  • Week 4: Differentiate practice vs game day breakfasts

Add Pre-Training Nutrition:

  • Week 3: Add small snack 60-90 min before training if needed
  • Week 4: Adjust based on training intensity
  • Week 5: Establish game day pre-game meal pattern

Optimize Post-Training:

  • Week 2: Never skip post-training nutrition
  • Week 3: Time it within 60 min consistently
  • Week 4: Adjust quantities based on training intensity
  • Week 5: Differentiate practice vs game recovery

Finally, Dinner and Snacks:

  • Week 5-6: Optimize dinner timing and content
  • Week 7-8: Add strategic snacks (pre-bed protein if needed)

Building Your Game Day Template

By Week 4, create your personal game day template:

For Morning Games, I will:

  • Wake time: _____ (2.5-3 hours before game)
  • Breakfast: _____ (specific foods that work)
  • Breakfast timing: _____ hours before game
  • Final snack: _____ (if any)
  • Hydration: _____ oz before game

For Afternoon Games, I will:

  • Breakfast: _____ (normal breakfast)
  • Lunch: _____ (specific foods)
  • Lunch timing: _____ hours before game
  • Final snack: _____
  • Hydration plan: _____

For Evening Games, I will:

  • Breakfast and lunch: _____ (normal meals)
  • Afternoon snack: _____
  • Final snack: _____
  • Hydration plan: _____

Post-Game, I will:

  • Immediate (within 15 min): _____
  • Within 60 min: _____
  • Later that evening: _____

Troubleshooting Early Implementation

"I Don't Have Time"

  • Start with the easiest meal to control (usually breakfast)
  • Prep on weekends if needed
  • Use simple, quick options (not elaborate meal prep)
  • 10 minutes of nutrition planning saves 30 minutes of feeling terrible

"I Don't Know How Much to Eat"

  • Start with current amounts if maintaining weight
  • If losing weight unintentionally: add 1 snack per day
  • If gaining unwanted weight: reduce portion sizes at 1 meal
  • Track weight weekly, adjust gradually

"My Schedule is Unpredictable"

  • Have portable snacks always available
  • Master 3-4 quick meals that work anywhere
  • Use liquid nutrition when time is tight
  • Something imperfect is better than nothing

"I Don't Like the Foods You Suggest"

  • Principles matter more than specific foods
  • Find your own versions: carbs + protein pre-game
  • Work within your preferences
  • Expand food preferences gradually in off-season

Checkpoint at Week 8

By the end of 8 weeks, you should have:

  • Consistent meal timing pattern
  • Tested game day routine (at least 3-4 games)
  • Post-training recovery habit established
  • Improved energy and performance markers
  • Foundation for handling tournaments and travel

If you don't have these, revisit which phase had the breakdown and restart from there.

🔧 Troubleshooting​

Solving Common Team Sport Nutrition Problems

Problem: Mid-Season Fatigue

Symptoms:

  • Performance declining as season progresses
  • Always tired despite adequate sleep
  • Training feels harder than it should
  • Getting sick frequently

Common Causes:

  1. Chronic under-fueling (not eating enough for training + games)
  2. Poor recovery nutrition between games
  3. Inadequate sleep (nutrition can't fix this alone)
  4. Cumulative glycogen depletion

Solutions:

  • Increase carb intake on game days and day after games
  • Never skip post-game recovery meal
  • Add between-meal snack (afternoon snack often missing)
  • Prioritize sleep—8-9 hours for teen athletes, 7-8 for adults
  • Consider short training break (2-3 days) to fully recover

Quick Fix: For next 7 days: Add one additional carb-rich snack daily, ensure post-game meal within 60 minutes every time, and track energy levels.

Problem: Weight Management In-Season

Scenario 1: Gaining Unwanted Weight

Causes:

  • Reduced training volume but same eating
  • Stress eating
  • Post-game overeating
  • Poor food choices when busy

Solutions:

  • Don't do aggressive cuts mid-season
  • Goal: maintain, or lose 0.5-1 lb per week maximum
  • Reduce portions at one meal per day (usually dinner)
  • Keep protein high (preserves muscle, increases satiety)
  • Reduce carbs on light practice days, not game days
  • Eliminate liquid calories (soda, excessive juice)
  • Fill half plate with vegetables

Avoid:

  • Cutting carbs dramatically (will hurt game performance)
  • Skipping meals (backfires with rebound eating)
  • Aggressive dieting (>1% bodyweight loss per week)

Scenario 2: Losing Weight Unintentionally

Causes:

  • Under-eating for activity level
  • Poor appetite management
  • Skipping meals due to schedule
  • Over-restricting

Solutions:

  • Add one snack between each main meal
  • Use liquid calories (smoothies, shakes, chocolate milk)
  • Increase portions at current meals by 25%
  • Don't rely on hunger (often suppressed in-season)
  • Track weight weekly, aim for 0.5-1 lb gain per week

Problem: Travel Eating Challenges

Issue: Can't Find Good Food Options

Solutions:

  • Pack cooler with essentials for first 24 hours
  • Research restaurants near hotel before departure
  • Grocery store first stop after checking in
  • Bring protein powder for emergency shakes
  • Fast food strategic choices: grilled items, milk, fruit sides

Issue: Digestive Problems When Traveling

Solutions:

  • Stick to familiar foods 24 hours before games
  • Bring probiotics if these help you
  • Pack safe snacks you know work
  • Stay extra hydrated (travel is dehydrating)
  • Have anti-diarrheal medication available
  • Don't experiment with local cuisine right before games

Problem: Nervous Stomach on Game Day

Symptoms:

  • Can't eat normal pre-game meal
  • Nausea before games
  • Feeling lightheaded during games
  • Post-game extreme hunger

Solutions:

Immediate Strategy (Next Game):

  • Shift to liquid nutrition: smoothie instead of solid breakfast
  • Smaller, more frequent sips rather than meals
  • Sports drinks provide carbs without bulk
  • Applesauce pouches often tolerated
  • Save solid food for post-game

Long-Term Strategy:

  • Practice performance psychology techniques (breathing, visualization)
  • Start liquid pre-game nutrition 4-6 weeks before important games (builds tolerance)
  • Gradually reintroduce solids as tolerance improves
  • Work with sports psychologist if anxiety is severe

Nutrient Timing Adjustment:

  • Eat larger dinner night before
  • Rely more on previous day's nutrition
  • Prioritize hydration on game day
  • Aggressive refueling immediately post-game

Problem: Post-Game Appetite Loss

Symptoms:

  • Not hungry after games
  • Skipping post-game meal
  • Eating first meal many hours later
  • Poor recovery between games

Solutions:

Immediate Post-Game (don't rely on appetite):

  • Liquid nutrition: chocolate milk, protein shake, sports drink
  • Easier to consume when not hungry
  • Provides essential recovery nutrients
  • Set timer for 15 minutes after game (automatic trigger)

30-60 Minutes Post-Game:

  • Semi-solid if appetite hasn't returned: yogurt, applesauce, smoothie
  • Try small amounts of solid food even if not hungry
  • Don't wait for hunger (may take hours)

If Evening Game (8-9 PM end):

  • Liquid recovery immediately
  • Small meal even if late (protein + carbs)
  • Heavier breakfast next morning
  • Don't go to bed on empty stomach

Problem: Tournament/Multi-Game Recovery

Issue: Feel Depleted in Second/Third Game of Day

Causes:

  • Inadequate between-game nutrition
  • Poor hydration between games
  • Trying to eat too much too close to next game

Solutions:

4-6 Hours Between Games:

  • Immediate post-game: recovery drink
  • 60 min after: full meal (sandwich, fruit, sports drink)
  • 2 hours before next: another smaller meal
  • 60 min before: pre-game snack
  • Continuous hydration throughout

<4 Hours Between Games:

  • Shift to liquid/semi-liquid only
  • Chocolate milk, shakes, smoothies
  • Small, frequent carb snacks (pretzels, applesauce)
  • Don't try to eat full meals
  • Prioritize hydration even more

Issue: Feel Terrible Day 2-3 of Tournament

Causes:

  • Cumulative glycogen depletion
  • Poor sleep in hotels
  • Inadequate recovery between days
  • Dehydration building up

Solutions:

  • Substantial dinner after each competition day
  • Evening snack before bed (protein focus)
  • Large breakfast (more than normal game day)
  • Aggressive hydration overnight and morning
  • Bring familiar foods (don't rely on hotel or concessions)

Problem: Youth Athlete Specific Issues

Issue: Picky Eater Limiting Performance

Approach:

  • Work within current preferences initially
  • Don't force foods right before games
  • Gradually expand food preferences in off-season
  • Use fun presentations if age-appropriate
  • Involve athlete in meal planning
  • Consider pediatric sports dietitian if very limited

Issue: Growth Spurt Coinciding with Season

Symptoms:

  • Sudden large appetite increase
  • Fatigue despite eating more
  • Coordination temporarily affected

Solutions:

  • Increase food availability (more snacks)
  • Don't restrict intake during growth
  • Focus on nutrient-dense foods (not just volume)
  • Sleep becomes even more critical
  • Temporary performance decrease is normal
  • Don't mistake growth needs for overtraining

Problem: Cramping During Games

Common Causes:

  1. Dehydration
  2. Electrolyte imbalance (sodium, potassium)
  3. Inadequate conditioning
  4. Muscle fatigue/glycogen depletion

Solutions:

Hydration:

  • Check pre-game hydration (urine color)
  • Increase sodium intake pre-game (add pinch of salt, or sports drink)
  • Hydrate throughout game, not just at breaks

Electrolytes:

  • Use sports drinks, not just water
  • Consider salt tabs if heavy sweater
  • Include electrolyte drink night before games

Nutrition:

  • Ensure adequate carb intake (glycogen depletion contributes)
  • Magnesium-rich foods daily (nuts, leafy greens)
  • Potassium foods (bananas, potatoes, yogurt)

If Cramping Persists:

  • Rule out medical issues with doctor
  • Work with athletic trainer on conditioning
  • Consider sports dietitian for comprehensive assessment

Problem: Energy Drinks and Pre-Workout Use

Concern: Many teen and young adult athletes rely on energy drinks or pre-workout supplements for games.

Issues:

  • Masking inadequate nutrition and sleep
  • High caffeine causing anxiety, GI distress
  • Crash after stimulant wears off
  • Dependency developing
  • Some products banned by sports organizations

Better Solutions:

  • Optimize actual nutrition first
  • Adequate sleep (can't supplement away poor sleep)
  • Strategic caffeine use if needed (small coffee/tea, not mega-dose)
  • Pre-game routine that doesn't rely on stimulants
  • Natural energy from properly timed carbs

If Using Caffeine:

  • Limit to 3-6 mg per kg bodyweight
  • 60 minutes before competition
  • Only if tolerated (some athletes more sensitive)
  • Not for youth athletes (<14 years old)

For Mo​

For Mo: Team Sport Assessment and Routing

Initial Assessment Questions:

  1. Sport and Position:

    • What sport do you play? What position?
    • Why: Position determines metabolic demands (endurance vs. power emphasis)*

  2. Season Phase:

    • Are you currently in pre-season, in-season, playoffs, or off-season?
    • Why: Nutritional priorities differ dramatically by phase*

  3. Game Schedule:

    • How many games per week typically?
    • Any upcoming tournaments or multi-game scenarios?
    • Why: Recovery nutrition needs scale with game frequency*

  4. Age and Competitive Level:

    • How old are you? What level (youth, high school, college, recreational adult, competitive adult)?
    • Why: Youth athletes have growth needs; different levels have different stress/volume*

  5. Current Challenges:

    • What's your biggest nutrition struggle right now? (Game day, recovery, weight management, energy, tournament eating, travel, picky eating)
    • Why: Directs initial focus to highest-impact area*

  6. Current Game Day Routine:

    • What do you typically eat before games and when?
    • How do you feel during games energy-wise?
    • Why: Identifies if game day nutrition is helping or hurting*

Routing Scenarios:

Scenario 1: In-Season Athlete with Mid-Season Fatigue

  • Route to: Energy Systems guide (check for under-fueling), then back to Recovery sections
  • Emphasize: Post-game nutrition, between-game recovery, adequate carbs
  • Red flags: Unintentional weight loss, frequent illness, declining performance

Scenario 2: Youth Athlete (13-15) with Parents Managing Nutrition

  • Route to: Youth-specific sections, Age considerations in Energy Systems guide
  • Emphasize: Growth needs, age-appropriate portions, food flexibility
  • Red flags: Restrictive eating, delayed growth, stress fractures, food anxiety

Scenario 3: Tournament Prep Questions

  • Route to: Multi-Game Scenarios, Travel sections
  • Emphasize: Packing lists, between-game timelines, hydration strategies
  • Follow-up: Post-tournament review of what worked

Scenario 4: Game Day Nervous Stomach

  • Route to: Troubleshooting nervous stomach section, liquid nutrition strategies
  • Emphasize: Liquid meals, timing adjustments, gradual tolerance building
  • Consider: May need sports psychology resources beyond nutrition

Scenario 5: In-Season Weight Management

  • Route to: Weight Management section, Energy Balance in Energy Systems
  • Emphasize: Modest changes only, maintaining performance, timing adjustments
  • Red flags: Aggressive cutting, restricting on game days, disordered eating signs

Scenario 6: Position-Specific Questions

  • If endurance position (midfield, guard, forward): Emphasize carb adequacy
  • If power position (lineman, center): Emphasize protein, portion control
  • If mixed position: Emphasize flexibility based on specific game demands
  • Route to: Position-specific sections throughout guide

Scenario 7: Travel/Schedule Challenges

  • Route to: Travel section, Practical Application scenarios
  • Emphasize: Portable snacks, restaurant strategies, maintaining routine
  • Provide: Specific packing lists, meal timing templates

Red Flags Requiring Professional Referral:

Immediate Medical Referral:

  • Stress fractures + low body weight + menstrual irregularities (RED-S)
  • Rapid unintentional weight loss (>5% in 4 weeks)
  • Chest pain, heart palpitations, fainting during activity
  • Severe GI distress affecting daily life

Sports Dietitian Referral:

  • Complex body composition goals during competition
  • Multiple food allergies/intolerances complicating fueling
  • Disordered eating behaviors or history
  • Elite/collegiate athlete with complex periodization
  • Youth athlete not growing on curve

Sports Psychology Referral:

  • Severe performance anxiety affecting eating
  • Body image distress
  • Food anxiety beyond normal preferences
  • Team/coach pressure about weight

Athletic Trainer/Strength Coach Collaboration:

  • Recurrent cramping despite hydration fixes
  • Strength loss in-season
  • Unusual fatigue patterns
  • Position change requiring body composition shift

Follow-Up Questions Based on Initial Responses:

If "Game Day" is Primary Concern:

  • What time are your games typically?
  • What have you tried eating before games?
  • When do you feel worst—before, during, or after games?
  • Do you have the same issue in practice?

If "Energy" is Primary Concern:

  • When during day/week is energy worst?
  • How's your sleep?
  • Are you losing or gaining weight?
  • What does typical day of eating look like?

If "Weight Management" is Primary Concern:

  • What direction (gain or lose)?
  • How much and how fast?
  • Is this for performance, appearance, or coach request?
  • What have you tried already?

If "Tournament" is Primary Concern:

  • How many games over what time period?
  • Do you have control over food access?
  • What happened in past tournaments?
  • How much time between games?

Creating Personalized Action Plan:

Based on assessment, generate prioritized action plan:

  1. Immediate Action (This Week):

    • One specific habit to implement
    • Example: "Add post-practice recovery snack within 30 minutes"

  2. Short-Term Goal (Next 2-4 Weeks):

    • Build on immediate action
    • Example: "Establish consistent game day routine for afternoon games"

  3. Long-Term Goal (This Season/Next 2-3 Months):

    • Bigger picture objective
    • Example: "Maintain energy throughout tournament schedule"

  4. Resources to Review:

    • Specific sections of this guide
    • Related guides (Energy Systems, Hydration, etc.)
    • External resources if needed

  5. Check-In Timeline:

    • When to reassess (typically 2-4 weeks)
    • What metrics to track (energy, performance, weight, recovery quality)

❓ Common Questions​

Team Sport Nutrition FAQ

Q: How long before a game should I eat?

A: Depends on meal size and your digestion:

  • Large meal: 3-4 hours before
  • Moderate meal: 2-3 hours before
  • Small snack: 60-90 minutes before
  • Final carb top-off: 30-60 minutes before

Test timing in practice, not games. Some athletes need more time, others less. General rule: larger meal = more digestion time needed.

Q: Should I carb-load before games like marathon runners do?

A: No, not the same way. Marathon carb-loading is a multi-day process for 2+ hour endurance events. Team sports need:

  • Adequate carbs day before game (slightly increased)
  • Good carb intake at pre-game meal
  • NOT massive pasta feast that leaves you bloated

For most team sports (60-90 min games), a good pre-game meal and well-stocked muscle glycogen from normal eating is sufficient. For tournaments with multiple games, carb emphasis between games becomes more important.

Q: What should I eat at halftime?

A: Depends on game length and intensity:

Short halftimes (5-10 min):

  • Hydration priority
  • Water or sports drink
  • Maybe small carb if game is long

Longer halftimes (15+ min):

  • Sports drink or electrolyte drink first
  • Small carb snack if game is intense/long
  • Examples: banana, applesauce pouch, energy chews, orange slices
  • Don't eat full meal—will feel heavy

Most team sports: Halftime is more about hydration than food. You have enough stored glycogen for a typical game if you ate properly beforehand.

Q: I'm not hungry after games. Do I still need to eat?

A: Yes, absolutely. Post-game appetite suppression is common due to:

  • Elevated core temperature
  • Stress hormones still high
  • Fatigue
  • Adrenaline comedown

But your body needs recovery nutrition whether you feel hungry or not. Solutions:

  • Use liquid nutrition (chocolate milk, protein shake, smoothie)
  • Easier to consume than solid food
  • Provides same recovery benefits
  • Appetite usually returns 30-60 minutes later
  • Then eat solid meal

Skipping post-game nutrition because you're "not hungry" compromises recovery and next-game readiness.

Q: Can I lose weight during the season?

A: Maybe, but be very cautious:

Small amounts (5-10 lbs):

  • Possible if done slowly (0.5-1 lb per week)
  • Reduce portions on light practice days
  • Maintain full eating on game days
  • Keep protein high
  • Don't cut aggressively

Larger amounts (>10 lbs):

  • Wait until off-season
  • In-season energy demands don't allow for larger deficits
  • Will likely compromise performance

Never:

  • Crash diet in-season
  • Cut carbs dramatically (will kill game performance)
  • Lose >1% bodyweight per week
  • Restrict on game days

Q: Are energy drinks or pre-workout supplements ok before games?

A: Not ideal, especially for youth athletes:

Issues:

  • High caffeine can cause anxiety, jitters, GI distress
  • Masks inadequate sleep and nutrition
  • Crash when it wears off
  • Some products contain banned substances
  • Dependency develops

Better approach:

  • Optimize actual nutrition and sleep first
  • If caffeine helpful: small coffee or tea (not mega-dose)
  • 60 min before game
  • Only if you've tested it and tolerate it
  • Not recommended for athletes under 14

When to consider:

  • Early morning games (6-8 AM starts)
  • Adults with caffeine tolerance
  • Small amounts (100-200mg), not 300-500mg energy drinks
  • Know your sport's banned substance list

Q: What about protein shakes—do I need them?

A: Not required, but can be very convenient:

When protein shakes make sense:

  • Post-game when appetite is low (easy to consume)
  • Breakfast if you're not a morning eater
  • Travel situations with limited food access
  • Between games in tournaments (quick digestion)
  • If struggling to meet protein needs from food alone

When not necessary:

  • If eating enough protein from regular food
  • If you prefer real food (that's fine)
  • As meal replacements when time exists for meals

Good options:

  • Whey protein (fast absorbing, post-game)
  • Casein protein (slow absorbing, bedtime)
  • Milk-based (chocolate milk counts!)
  • Plant-based if vegan/intolerant

Protein shakes are a tool, not a requirement. Use if convenient; don't feel pressured to use if you prefer food.

Q: How much water should I drink on game day?

A: Depends on your size, sweat rate, and conditions:

General targets:

  • Start well-hydrated (pale yellow urine)
  • 16-20 oz fluid 2-3 hours before game
  • 8-12 oz 15-30 min before game
  • During game: as much as allowed (4-8 oz every 15-20 min ideal)
  • Post-game: 16-24 oz per pound lost during game

Individual factors:

  • Heavy sweaters need more
  • Hot conditions require more
  • Longer games require more
  • Include sodium (sports drink better than plain water)

Check hydration status:

  • Urine color (pale yellow = good)
  • Pre/post game weigh-in (shouldn't lose >2% bodyweight)
  • Thirst (if thirsty, already mildly dehydrated)

Q: Should my nutrition be different based on my position?

A: Yes, positions have different demands:

High-Mileage/Endurance Positions:

  • Soccer midfield, basketball guard, hockey forward
  • Higher carb needs
  • More total calories
  • Emphasis on staying lean but well-fueled

Power/Size Positions:

  • Football linemen, basketball center, hockey defensemen
  • Protein emphasis maintained
  • Moderate carbs (less than endurance positions)
  • Easier to overeat—watch portion creep

Skill/Mixed Positions:

  • Quarterbacks, goalies, pitchers, forwards
  • Balanced approach
  • Moderate carbs and protein
  • Individual adjustments based on specific demands

Position is one factor—also consider your body size, training volume, and individual goals.

Q: What if I have an early morning game (7-9 AM)?

A: Early games are challenging for digestion timing:

Strategy:

  • Eat larger dinner night before
  • Rely more on previous day's nutrition
  • Wake 2-3 hours before if possible for small breakfast
  • Keep breakfast very light and digestible
  • Examples: toast with honey, banana, sports drink, small bagel
  • Some athletes do better on just liquids (smoothie)

If you can't wake early enough:

  • Small easily digestible carb 30-60 min before
  • Sports drink
  • Banana
  • Applesauce pouch
  • Don't try to eat full meal right before

Post-game:

  • Eat substantial recovery meal (you under-ate pre-game)
  • This becomes especially important

Q: What about supplements—what do I actually need?

A: Most athletes need very few supplements:

Potentially useful:

  • Protein powder (convenience, not necessity)
  • Sports drinks (electrolytes + carbs during/after games)
  • Vitamin D (if low sun exposure or tested deficient)
  • Iron (if tested deficient, especially female athletes)

Usually not necessary:

  • Multivitamins (if eating balanced diet)
  • BCAAs (redundant if eating enough protein)
  • Fat burners (don't work, often dangerous)
  • Testosterone boosters (don't work, potentially harmful)

Potentially helpful but individual:

  • Creatine (3-5g daily, helps with repeated power efforts)
  • Caffeine (strategic use pre-game if tolerated)
  • Beta-alanine (may help with repeated high-intensity)

Check first:

  • Is supplement on banned substance list for your sport?
  • Are you getting nutrients from food first?
  • Have you tested for actual deficiency (iron, vitamin D)?

Focus on food first. Supplements are supplementary, not foundational.

✅ Quick Reference​

Team Sport Nutrition Quick Guide

Game Day Nutrition Timeline

Time Before GameActionExamples
Night beforeBalanced dinner, slightly increased carbsPasta with chicken, rice bowl, potato with protein
3-4 hoursPre-game meal (largest solid meal)Turkey sandwich + fruit, oatmeal + banana, bagel + eggs
2-3 hoursSmaller meal or snackYogurt + granola, toast + peanut butter, sports bar
60-90 minFinal carb snackBanana, applesauce, pretzels, sports drink
15-30 minFinal hydration8-12 oz sports drink or water
During gameHydrate as allowedSports drink if >60 min game
HalftimeRehydrate + optional carbsSports drink, banana, orange slices
Immediately afterRecovery drinkChocolate milk, protein shake, sports drink
60-90 min afterRecovery mealSandwich + fruit, rice bowl, pasta with protein

Daily Hydration Targets

Athlete WeightBaseline DailyPre-Game (2-3hr)Pre-Game (15-30min)Post-Game per lb lost
100-130 lbs70-90 oz12-16 oz6-8 oz16-20 oz
130-160 lbs90-110 oz16-20 oz8-10 oz20-24 oz
160-200 lbs110-130 oz20-24 oz10-12 oz24-28 oz
200+ lbs130+ oz24+ oz12+ oz28+ oz

Adjust up for hot conditions, heavy sweaters, longer games

Tournament Packing Checklist

Cooler Items:

  • Recovery drinks (individual bottles)
  • Chocolate milk
  • Sports drinks (multiple flavors)
  • Sandwiches or wraps (make fresh daily)
  • String cheese or cheese sticks
  • Greek yogurt cups
  • Hard-boiled eggs

Non-Refrigerated:

  • Bananas (several)
  • Apples
  • Applesauce pouches
  • Pretzels (individual bags)
  • Crackers
  • Granola bars
  • Peanut butter packets
  • Honey packets
  • Energy chews/gels (if used)

Equipment:

  • Cooler with ice packs
  • Water bottles (multiple)
  • Insulated lunch bag
  • Utensils if needed
  • Napkins/wipes
  • Trash bags

Backup Items:

  • Protein powder
  • Shaker bottle
  • Extra sports drinks
  • Backup snacks (more than you think needed)

Position-Specific Carb Targets

Position TypePractice DaysGame DaysExample Positions
High endurance2.5-3.5 g/lb3-4 g/lbSoccer midfield, basketball guard
Moderate endurance2-2.5 g/lb2.5-3 g/lbSoccer forward/defense, hockey forward
Power/size1.5-2 g/lb2-2.5 g/lbFootball linemen, basketball center
Mixed/skill2-2.5 g/lb2.5-3 g/lbQuarterback, hockey defense

These are guidelines—adjust based on individual body size, metabolism, and goals

Protein Targets (All Positions)

  • Baseline: 0.7-0.8 g per lb bodyweight
  • Building muscle: 0.8-1.0 g per lb
  • Contact sports: 0.8-0.9 g per lb (higher tissue damage)
  • Recovery emphasis: Distribute across 4-5 meals/snacks

Post-Game Recovery Timeline

Time Post-GamePriorityWhat to Consume
0-15 minImmediate recoverySports drink or chocolate milk
30-60 minProtein + carbsShake, meal, sandwich + fruit
2-3 hoursFull mealBalanced plate with extra carbs
Before bedOptional proteinGreek yogurt, cottage cheese, casein shake

Between-Game Fueling (Same Day)

If 4-6 Hours Between Games:

  • 0-30 min: Recovery drink
  • 60 min: Full meal (sandwich, fruit, drink)
  • 2-3 hours before next: Another moderate meal
  • 60-90 min before next: Pre-game snack
  • Continuous hydration

If <4 Hours Between Games:

  • Shift to liquid/semi-liquid
  • Recovery shake immediately
  • Small frequent carb snacks (pretzels, applesauce)
  • Don't try full meals
  • Aggressive hydration

Red Flag Symptoms (Seek Help)

Immediate medical attention if:

  • Chest pain during activity
  • Fainting or near-fainting
  • Severe dehydration (dark urine + dizziness + rapid heart rate)
  • Heat illness symptoms

Sports dietitian referral if:

  • Multiple food allergies complicating fueling
  • Disordered eating behaviors
  • Unintentional weight loss >5% in month
  • Female athlete triad symptoms (low energy + amenorrhea + bone stress)
  • Complex body composition goals

Pre-Game Meal Options by Timing

3-4 Hours Before:

  • Turkey/chicken sandwich + pretzels + fruit
  • Pasta with marinara + grilled chicken
  • Rice bowl with protein + vegetables
  • Bagel with peanut butter + banana + yogurt

2-3 Hours Before:

  • Oatmeal with fruit + honey
  • Toast with peanut butter + banana
  • Yogurt parfait with granola
  • Smoothie (larger, meal-sized)

1-2 Hours Before:

  • Banana
  • Applesauce pouch
  • Sports drink
  • Few pretzels or crackers
  • Small smoothie

Travel Restaurant Strategies

Best Chain Choices:

  • Chipotle/Qdoba: Rice bowl, protein, beans, mild salsa
  • Panera: Sandwiches, you-pick-two options
  • Chick-fil-A: Grilled chicken sandwich, fruit cup
  • Subway: 6-inch with lean protein, add fruit

What to Order:

  • Grilled (not fried) proteins
  • Rice or potato sides
  • Fruit when available
  • Milk or water (not soda)
  • Sauces on side

What to Avoid:

  • Fried items before games
  • Huge portions before games
  • Excessive cheese/sauce
  • Large sodas

💡 Key Takeaways​

Essential Team Sport Nutrition Principles

1. Nutrition Periodization Matters Your nutrition should change with season phase. Pre-season eating differs from in-season, which differs from tournaments. Don't eat the same way year-round—match fuel to demands.

2. Recovery IS Performance In team sports, recovery nutrition determines readiness for the next game. Post-game meals aren't optional—they're performance nutrition for your next competition.

3. Game Day Routine = Consistency Find 2-3 pre-game meals that work, then repeat them consistently. Game day is not the time to experiment. Establish your routine in practice, then execute it every game.

4. Position Influences Nutrition A soccer goalkeeper and midfielder have different needs. A football lineman and quarterback have different needs. Understand your position's demands and fuel accordingly.

5. Timing Is Critical What you eat matters, but when you eat it matters almost as much. A great meal eaten at the wrong time can hurt more than help. Master meal timing for your schedule.

6. Tournaments Require Different Strategy Multi-game scenarios compress recovery windows. You can't eat the same way for a tournament as you do for a single weekly game. Plan ahead, pack smart, prioritize between-game nutrition.

7. Don't Rely on Hunger Alone Competition stress alters hunger cues. Pre-game nerves suppress appetite. Post-game fatigue suppresses appetite. Eat based on needs and timing, not just hunger feelings.

8. Liquid Nutrition Is a Tool Nervous stomach? Use smoothies. Appetite suppression post-game? Use chocolate milk. Short time between games? Use shakes. Liquid nutrition digests faster and works when solid food doesn't.

9. In-Season Weight Management Requires Caution Aggressive dieting during competition season usually backfires. Small adjustments? Fine. Major weight loss? Wait for off-season. Performance comes first in-season.

10. Youth Athletes Have Unique Needs Growing athletes need more than miniature adult portions. Growth spurts increase needs dramatically. Don't apply adult restriction mentality to developing athletes.

11. Travel Planning Prevents Problems Don't leave tournament nutrition to chance. Pack a cooler. Research restaurants. Bring backup snacks. The athlete who plans ahead performs better than the athlete who "figures it out."

12. Hydration Compounds Quickly Start each game well-hydrated. Small dehydration in game one becomes moderate dehydration by game three. Monitor urine color, track intake, be aggressive between games.

13. Team Dynamics Influence Eating Team meals, locker room culture, coach expectations—team sports have social nutrition pressures. Do what works for your body, even if different from teammates.

14. Sleep and Nutrition Work Together Great nutrition can't overcome terrible sleep. Poor sleep increases appetite, decreases performance, and impairs recovery. Prioritize both for optimal results.

15. Start Simple, Build Complexity Don't try to implement everything at once. Master pre-game meal timing first. Add recovery nutrition next. Then refine details. Progressive implementation beats overwhelming overhaul.

🔗 Connections to Other Topics​

Related Wellness Science
Related Goals

📚 Sources​

Research and Resources

Position Stands and Guidelines:

  1. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.

    • Comprehensive nutrition guidelines for athletic performance including team sports

  2. Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439-455.

    • Evidence-based supplement recommendations for athletes

  3. Mountjoy M, Sundgot-Borgen J, Burke L, et al. The IOC consensus statement: beyond the Female Athlete Triad—Relative Energy Deficiency in Sport (RED-S). Br J Sports Med. 2014;48(7):491-497.

    • Understanding energy deficiency in athletes

Team Sport Specific Research:

  1. Baker LB, Dougherty KA, Chow M, Kenney WL. Progressive dehydration causes a progressive decline in basketball skill performance. Med Sci Sports Exerc. 2007;39(7):1114-1123.

    • Hydration impact on team sport performance

  2. Russell M, Sparkes W, Northeast J, et al. Changes in Acceleration and Deceleration Capacity Throughout Professional Soccer Match-Play. J Strength Cond Res. 2016;30(10):2839-2844.

    • Physical demands of soccer and implications for fueling

  3. Collins J, Maughan RJ, Gleeson M, et al. UEFA expert group statement on nutrition in elite football. Current evidence to inform practical recommendations and guide future research. Br J Sports Med. 2021;55(8):416.

    • Football/soccer specific nutrition guidelines

  4. Potgieter S. Sport nutrition: A review of the latest guidelines for exercise and sport nutrition from the American College of Sport Nutrition, the International Olympic Committee and the International Society for Sports Nutrition. S Afr J Clin Nutr. 2013;26(1):6-16.

    • Summary of major sports nutrition guidelines

Carbohydrate and Performance:

  1. Alghannam AF, Gonzalez JT, Betts JA. Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. Nutrients. 2018;10(2):253.

    • Glycogen recovery between games

  2. Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29 Suppl 1:S17-27.

    • Carbohydrate periodization for athletes

  3. Krustrup P, Mohr M, Steensberg A, et al. Muscle and blood metabolites during a soccer game: implications for sprint performance. Med Sci Sports Exerc. 2006;38(6):1165-1174.

    • Metabolic demands during soccer and glycogen depletion patterns

Protein and Recovery:

  1. Moore DR, Camera DM, Areta JL, Hawley JA. Beyond muscle hypertrophy: why dietary protein is important for endurance athletes. Appl Physiol Nutr Metab. 2014;39(9):987-997.

    • Protein needs for team sport athletes

  2. Howarth KR, Moreau NA, Phillips SM, Gibala MJ. Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans. J Appl Physiol. 2009;106(4):1394-1402.

    • Recovery nutrition timing and composition

Hydration:

  1. Casa DJ, Armstrong LE, Hillman SK, et al. National Athletic Trainers' Association Position Statement: Fluid Replacement for Athletes. J Athl Train. 2000;35(2):212-224.

    • Hydration guidelines for athletes

  2. Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-46.

    • Electrolyte replacement strategies

Multi-Game Tournaments:

  1. Russell M, Kingsley M. The efficacy of acute nutritional interventions on soccer skill performance. Sports Med. 2014;44(7):957-970.

    • Nutrition strategies for repeated games

  2. Nédélec M, McCall A, Carling C, et al. Recovery in soccer: part I - post-match fatigue and time course of recovery. Sports Med. 2012;42(12):997-1015.

    • Recovery timelines relevant to tournament play

Youth Athletes:

  1. Petrie HJ, Stover EA, Horswill CA. Nutritional concerns for the child and adolescent competitor. Nutrition. 2004;20(7-8):620-631.

    • Youth-specific nutrition considerations

  2. Desbrow B, McCormack J, Burke LM, et al. Sports Dietitians Australia Position Statement: Sports Nutrition for the Adolescent Athlete. Int J Sport Nutr Exerc Metab. 2014;24(5):570-584.

    • Adolescent athlete nutrition guidelines

Practical Resources:

  • USADA (U.S. Anti-Doping Agency): Supplement safety and banned substance checking
  • NCAA Sport Science Institute: Nutrition resources for college athletes
  • NFHS (National Federation of State High School Associations): Youth sports nutrition education
  • TeamUSA.org: Olympic-level sports nutrition information translated for all levels

Books for Further Learning:

  • Nancy Clark's Sports Nutrition Guidebook by Nancy Clark, MS, RD
  • The New Rules of Marathon and Half-Marathon Nutrition by Matt Fitzgerald (principles apply to team sports)
  • Roar by Stacy Sims, PhD (female athlete specific)

Finding a Sports Dietitian:

  • SCAN (Sports, Cardiovascular, and Wellness Nutrition): www.scandpg.org/find-a-sports-dietitian
  • Board Certified Specialist in Sports Dietetics (CSSD): Search via scandpg.org
  • Collegiate/Professional Teams: Ask athletic trainers for referrals