Pawtucket U8 Girls Competitive

During all-day tournaments it is important to stay energized throughout the entire day without feeling "weighted down." That necessitates athletes "grazing" throughout the day by eating, and drinking, small amounts frequently. It is extremely important for athletes to drink an adequate amount of fluids during a tournament. Energy and fluid needs can be met by drinking juices and sports drinks. Energy needs can also be met by eating easily digested foods that are also high in complex carbohydrates. Time period between events: Best foods to eat: 1 hour, or less Water or sports drinks containing no more than 70 calories per 8 ounce serving 1 - 2 hours Water, sports drinks, unsweetened fruit juices, vegetable juice, fruit such as apples, oranges, watermelon, or grapes. 2 - 3 hours Water, sports drinks, unsweetened fruit juices, vegetable juice, fruit such as apples, oranges, watermelon, or grapes, bagel, whole-wheat bread with jam, muffin. 3 - 4 hours Water, sports drinks, unsweetened fruit juices, vegetable juice, fruit such as apples, oranges, watermelon, or grapes, bagel, whole-wheat bread with jam, muffin, bread with peanut butter or cheese, bowl of cereal with skim milk, low fat yogurt. 4 hours, or more Any of the above, or lean meat sandwich, or pre-competition meal. ALL-DAY TOURNAMENT FOODS SHOULD BE HIGH IN CARBOHYDRATES AND LOW IN FAT AND PROTEIN. Examples of foods to eat at a tournament include: Animal crackers Bagels with jam Bagels Breads Fresh fruit Fruit bread Fruit bars (ie. Fig Newtons) Graham crackers Juices Low-fat fruit bars Low-fat yogurt. Low-fat pudding cups Muffins Oatmeal cookies Peanut butter and jelly sandwiches Pretzels Popcorn, air-popped Sports drinks String cheese Turkey sandwiches with low-fat mayonnaise Parents please consider this when preparing for a tournament