Coach Rob on Eating and Drinking at Tournments

Coach Rob (U14 Machine Girl’s assistant coach) on eating and drinking before and during tournaments:

Pre-Tournament Diet

“Eat lots of food the night before the tournament and drink an abnormal amount of water. My old pre-tournament meal of choice was about one pound of tortellini with two chicken breasts, a side of mashed potatoes, brussels sprouts then apples dipped in honey for dessert.”


Snacks During Tournaments

“During tournaments, snacks are your best friend. Fruits, vegetables, grains and nuts, low-fat dairy, etc. I used to go with almonds, apples and oranges, bananas, sweet potatoes, granola bars, peanut butter sandwiches, etc.”

Hydration, Hydration, Hydration

Now most important! HYDRATION! You should all be drinking at least 5 to 10 litres of water at the tournament each day. Five is the absolute minimum!!! I cannot stress this enough.

I have personally seen athletes at both the minor and professional levels fall apart simply because of a lack of hydration and nutrition during sports. It doesn’t take long!

Your bodies are machines, we need to treat them as such!

Final advice to be in top shape 
Go to bed early and wake up early!


Using Format