What to Eat Between Matches

Fuel Fast. Recover Faster. Play Better. Between matches is not mealtime. It’s refueling time . You’re trying to: Replace energy (carbs) Support muscles (protein) Keep digestion easy Avoid feeling heavy, sleepy, or weird Simple beats fancy. Always. The Golden Rule 👉 Carbs first. Protein second. Fat last. Why: Carbs = quick energy Protein = muscle repair Fat = slow digestion (save it for later) Between matches is not the moment for burgers, fries, or mystery snacks from the vending machine. If...

Fuel Fast. Recover Faster. Play Better.

Between matches is not mealtime.

It’s refueling time.

You’re trying to:

• Replace energy (carbs)
• Support muscles (protein)
• Keep digestion easy
• Avoid feeling heavy, sleepy, or weird

Simple beats fancy. Always.

The Golden Rule

👉 Carbs first. Protein second. Fat last.

Why:

• Carbs = quick energy
• Protein = muscle repair
• Fat = slow digestion (save it for later)

Between matches is not the moment for burgers, fries, or mystery snacks from the vending machine.

If Your Next Match Is in 30 to 60 Minutes

Keep it light and fast-digesting:

Good options:

• Banana 🍌
• Applesauce pouch
• Toast with honey or jam
• Crackers + a few bites of yogurt
• Half a sandwich
• Small smoothie
• Sports bar (low fiber, low fat)

Goal: quick energy without stomach drama.

Eat a little. Sip water. Repeat.

If You Have 1 to 2 Hours

You can add a bit more substance:

Try:

• Turkey or peanut butter sandwich 🥪
• Rice + chicken
• Yogurt + fruit
• Oatmeal
• Wrap with lean protein
• Pasta salad (small portion)

Still avoiding:

• Greasy food
• Huge portions
• Anything that requires a nap afterward

If It’s a Long Tournament Day

You’re going to need multiple small refuels, not one giant lunch.

Think:

• Snack between matches
• Small meal when there’s a longer break
• Snack again before next match

Elite players graze. They don’t feast.

Pair Food With Fluids

Every snack should come with water or electrolytes.

Dry crackers + no drinking = sadness.

Hydration and fueling work together.

What to Avoid (Learned the Hard Way)

🚫 Fast food🚫 Candy-only “meals”🚫 Energy drinks🚫 Huge meals🚫 Trying something new on tournament day

If you’ve never eaten it before, today is not the day to experiment.

Your gut does not enjoy surprises.

Parents, Quick Reality Check

Packing food matters.

Waiting until hunger hits usually means:

• Bad choices
• Slow legs
• Emotional junior athletes

Bring:

• Fruit
• Sandwiches
• Bars
• Yogurt
• Electrolytes

Prepared kids perform better. This is not complicated.

Bottom Line

Between matches:

• Eat small
• Eat often
• Favor carbs
• Add protein
• Skip grease
• Drink fluids

Fuel like an athlete, not like someone wandering a mall food court.

Your next match will thank you.