When the young athlete competes at all day sports tournaments, they need healthy snack ideas and nutrition guidance to optimize their performance.  

Parents often ask for healthy snack ideas for sports tournaments when they know their athletes will participate in all-day events. The idea of staying in a hotel room and competing in one venue all day makes the challenge of getting a balanced meal (and avoiding too much fast food) very real.

The most important thing to keep in mind for elite young athletes in this situation is that snacks, and food in general, are the fuel they need to compete well. As a pediatric dietitian, and author of the sports nutrition book for youth athletes called Eat Like a Champion, I know how important it is to have a nutrition plan, including game snacks, planned ahead of time.

Good Tournament Snacks Have Protein and Carbohydrate

Food provides an energy source for athletes, especially those snack options that showcase a good source of carbohydrate and protein. These will keep the growing athlete energized. 

Whole grains including whole grain breads, cereals, granola bars, and whole grain crackers are easy to eat and digest, while also providing a good source of carbohydrates. 

Dried fruit and fresh fruit like apple slices can have a similar effect. 

For a little protein, try nuts, peanut butter, protein bars, or jerky. They’re easy to take along in the duffle bag. 

Of course, there are also foods that provide both protein and carbs at once, like a protein-packed granola bar or a bag of trail mix. Dairy sources like chocolate milk, are good combination foods, providing both protein and carbohydrate sources, too. Don’t forget, chocolate milk is a desirable beverage to have on hand as a recovery snack, when the day is over and competition has been completed.

Bottom line: Tournament food ideas should be healthy options, or “premium” fuel with beneficial (and useful) nutrients. 

Healthy Snacks for Sports Tournaments

When you have an athlete who competes in day-long sporting events like swim meets, tennis matches, soccer tournaments, and the like, you need to be prepared. 

A plan for sport lunches and tournament snacks, whether you pack from home or plan to go out during game breaks, is essential to your athlete’s success.

The last thing you want is your athlete eating candy or hot dogs from the concession stands! 

And that’s what can happen when you don’t have a plan.

My kids grew up playing sports and I found myself on the volleyball courts and swimming pools most weekends. I packed nut butter or deli meat and cheese sandwiches, crunchy pretzels, homemade gorp, sliced fresh fruit, cold pasta, yogurt, granola, cheese and crackers for my children. 

I know that’s a long list of snacks! But, I always wanted my athletes to have several options to choose from because we never knew what they’d want to eat on game day.

If a restaurant or lunch spot is needed, I suggest a deli sandwich spot where you can get your protein (meat or cheese, for example) and carbohydrates (bread, veggies) wrapped in one.

7 Nutrition Tips and Snacks for Sports Tournaments

Help your athlete keep pace during all-day tournaments with these 7 nutrition tips. Remember, the better choices for all day sports tournaments will showcase nutritious foods, some variety, and safety!

1. Pack a Variety of Snacks at Youth Sports Tournaments

You don’t have to bring the refrigerator! A few options of fruit, fresh veggies, grains, and high quality protein sources like deli meats, cheeses, or dairy products should cover your athlete’s variable appetite at a long event. Here are some additional ideas:

• hard-boiled eggs
• turkey and cheese roll-ups
• apple and orange slices
• homemade trail mix
• string cheese
• low-fat yogurt or yogurt sticks

Pack several food options instead of a large quantity of only two or three foods so your child will eat out of your igloo rather than a candy bar from the concession stand.

2. Pack Enough Food for the Day

You don’t want to run out of food, and you may even want to share with other athletes (well-fueled athletes help the whole team, right?).

3. Pay Attention to Food Temperature

If you are packing perishables, be sure to add ice packs. It’s no fun to get tummy cramps before an event because food has spoiled.

Want New Snack Ideas for Your Athlete?

4. Pack Protein Foods

Protein will be an ally in keeping your athlete’s blood sugar, hunger, and mood stable. 

Encourage your athlete to nibble on:

• cheese sticks or slices
• nuts
• peanut or nut butters
• rolled deli meat slices
• meat jerky
• yogurt or yogurt drinks
• boxes of low fat milk
• hummus
• edamame

5. Healthy Snacks Have Carbs

Muscles rely on carbohydrate for immediate and long-lasting fuel. 

Pack an assortment of easily digestible sources of carbs for a quick pick-me-up:

• 100% juice
• fruit leather
• applesauce
• fresh or dried fruit
• veggie sticks

Complex carbohydrate foods, such as crackers, unsweetened dry cereal, pita, bagel or other breads, pretzels and graham crackers help give your young athlete a longer-lasting source of carbohydrate which can keep energy levels up and support athletic performance.

6. Think your Drink

The best way to rehydrate your athlete is a big consideration, especially at tournament games. 

Water, 100% fruit juice, and sports drinks are appropriate at a sporting event, especially those that showcase multiple games or events like a swim or tennis meet.

Thinking about Prime Hydration? Read this. 

7. Nosh or Nibble on Food?

Your athlete can nosh on meals or larger quantities of food during big breaks (at least two hours) between games. 

They can nibble small amounts of food before and after events which are closely scheduled. I used to advise my kids to take a couple bites of food before and after their events when they were back to back.

At a minimum, your teen athlete should be nibbling to stay energized and keep muscles fueled for peak performance and a competitive edge.

Need More Help Fueling Young Athletes?

• I’ve got a sports nutrition class for the young athlete! This class will teach your athlete what to eat and why, giving him the tools to plan his food and fueling plan.
• Visit our shop where you’ll find workshops, classes and nutrition guidebooks to help you feed and nourish your child, inside and out.
• Get the big picture and read The Young Athlete: Ultimate Guide to Nutrition.

This article was originally published in February 2012 | Updated in December 2024.