Maine Hoops Girls AAU Basketball: Tournament Prep

Wednesday, April 26

Tourney Preparation
(printable version)


PREPARING FOR TOURNAMENT: NUTRITION ETC




Get a good night's sleep (8+hours) the two nights BEFORE you get up to travel to the site. Studies show that you run on the sleep you got the night before last, not actually what you got last night.


Dinner on the night before a tournament should consist of carbohydrates and plenty of fluids. Here are some menu ideas:




Menu #1

Menu #2

Menu #3

Lean turkey sandwich

Baked chips

Orange slices

Lowfat/Nonfat milk

Pasta salad with veggies and lean ham

Grapes

Oatmeal cookies

Water and sports drink

Grilled chicken breast

Rice pilaf

Salad with lowfat dressing

Frozen yogurt

Fruit juice

Menu #4

Menu #5

Menu #6

Ravioli with meat sauce

Italian bread

Steamed vegetables

Salad with lowfat dressing

Canned fruit

Lowfat/nonfat milk

Ham/veggie sandwich on whole grain bread

Fresh fruit salad

Fig bars

Sports drink

Baked chicken breast

Rice pilaf

Steamed broccoli

Fruit yogurt

Fruit juice



Pack your bags the day before the tournament to be sure you don't forget anything.


Make a list and check items off... You should pack:



In your gym bag:





Sneakers

Mouth guard

Knee pads

Game shirt

Socks

Game shorts

Dry, clean socks for the ride home :-)

Sweatshirt/long-sleeve shirt

 

Plastic bag to put your game socks in :-)

Windpants/sweatpants

"Outside" shoes/sandals

Other


Breakfast the day of the tournament is very important! DON'T SKIP IT!! Here are some ideas to fuel your body, and don't forget to start drinking your fluids!!



Pancakes English muffins


Scrambled eggs Ham/Canadian bacon


Waffles Bagels


Cereal



Lunch/Snacksduring the tournament are also important. Pack your lunch bag and/or cooler with things like:



Low fat granola bars/cereal bars/energy bars


Dried fruit such as raisins, apricots, apples, or peaches


Pretzels


Trail Mix


Graham crackers and peanut butter


Oatmeal cookies/fig bars/animal crackers


Sports drinks like Gatorade/100% fruit juice boxes/WATER


Cheese sticks


Yogurt/applesauce


Fresh fruit/veggies


Peanut butter, turkey, ham, or roast beef sandwiches



Remember, NO SUGAR TREATS (donuts, cookies, Twinkies, candy bars, etc.), NO SODA OR CAFFEINE DRINKS, NO FAST FOOD!! These items are the worst thing you could have during a long day of competition.  Sugar brings you up fast, but you'll crash just as quickly!!  Caffeine has a counter-productive effect on your muscles when you're trying to perform athletically and, you really are what you eat!!



Post-tournament nutrition is needed to build back all nutrients you have lost during a long day of competition. Here are some healthy foods to help you recover from exercise:



Sports drinks


Burritos


Granola and energy bars


Fresh fruit (apples, bananas, oranges, grapes)


Bagels w/peanut butter


Vegetables (carrots, celery)


Sub sandwiches


Fruit smoothies


Crackers and cheese


Rice cakes or trail mix


Chocolate milk


Animal Crackers




On the morning of a tournament, expect to be at your site all day. Your team could potentially be at a site as late as 6:00 or 7:00 PM, depending on how far your team goes. It's going to be a long day, so make sure you have plenty to eat and drink!!




FUEL UP AND HAVE FUN!!!