Photo by: Antoni Shkraba Studio (Pexels)
There’s nothing worse than showing up to the team tent and seeing a bunch of sugary snacks and drinks. I immediately find myself tempted to inhale chips and mini muffins right from the start. Both kids and adults are “over-snacked” in general, however, nutritious snacks are a must when it comes to all-day sporting events.
Poor nutrition can lead to fatigue, dehydration, and reduced concentration. I’ve created a simple, comprehensive list of snacks that are readily available in stores. Keep in mind those teammates that have food allergies.
Snack List:
Grass-fed beef sticks
Orange wedges
Bananas
Watermelon (cut in triangles on the rind)
Grapes
Apples
Carrots, celery, hummus
Peanuts
Tree nuts
Sunflower seeds
Trail mix
Granola bars (my recipe)
Lundberg rice cakes
Popcorn (Lesser Evil brand with coconut oil)
Seaweed snacks
Veggie straws (avocado oil)
Raisins
Water
If you have a cooler:
Chocolate milk
Dill pickle spears
Greek yogurt
Hard-boiled eggs
String cheese
I noticed that the fruit was gone by the end of our 12-hour tournament. Kids will surprise you if you offer them healthy options. They don’t always want junk food. Most of the healthy options listed above have little preparation but play an important role in satiation. Skip the pricey pop and sugary sports drinks since they are full of artificial ingredients and can cause energy crashes. Water is the only beverage you need.
Parents sacrifice a lot when it comes to youth sports and these long weekends take a toll on the household. Chores, family time, church, and relaxation are just some of the activities that get put on hold. Adults need to find ways to survive the tournament also. Here are some ideas that will help your day go smoothly:
Plan ahead – make a to-do list
Stay hydrated – stick to water (skip sugary drinks and alcohol)
Dress in layers – prepare for sudden changes in weather
Research the area – stores, pharmacies, sporting goods, and restaurants
One of our lacrosse tournaments had breaks of over 2 hours in between games. The weather was miserable, and the fields were spread so far apart that I reached 20K steps that day. If there are long breaks in between games, here are some activities parents can do:
Stretch
Bodyweight exercises (push-ups, lunges, squats, planks, plyometrics)
Read
Meal plan (research new recipes and make a grocery list)
Be productive in your car – make phone calls, send emails, weekly to-do list
Every tournament is different as far as what kids will eat. Fruit helps with sustained energy and keeps athletes sharp throughout multiple games. Nutrient-rich food supports cognitive function and aids in decision-making and concentration. Protein helps with muscle repair during breaks and minimizes soreness and fatigue. Balancing players’ blood sugar prevents irritability, anxiety, and fatigue.
Adults have the perfect opportunity to teach kids about nutrition and be a good role model for healthy choices during games and tournaments. Since parents are the ones purchasing the food, it’s really up to them to set the tone. I know convenience snacks are quick and easy, but the less processed food, the better.
Fueling athletes with healthy snacks during tournaments isn’t just about curbing hunger, but more about enhancing performance, focus, and recovery. Choosing nutrient-rich options provides sustained energy and supports both physical and mental endurance. Whether you’re a coach, parent, or athlete, planning smart snack choices can make a real difference on and off the field.
