Best snacks and meals for beach volleyball tournament days

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A Holistic Sports Nutrition Guide for Beach Volleyball Players

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As a competitive beach volleyball player, I’ve learned the hard way that what you eat on tournament days can make or break your performance. The heat, the sand, the hours of play—it all adds up, and your body needs the right fuel to keep you energized, focused, and strong. Over time, I’ve developed a routine of snacks and meals that not only support my performance but also help me recover faster. Let me share my go-to strategies for tournament day nutrition to help you dominate on the sand.

Pre-Tournament Fuel: Start the Day Right

The foundation of a great tournament day starts with breakfast. Your first meal sets the tone for your energy levels and stamina, so it’s essential to focus on a balance of carbs, protein, and healthy fats. Ideally, you’ll want at least 25 grams of carbohydrates and 20 grams of protein. You’ll also want to make sure that you’re getting a good dose of fiber, but not so much that it will cause digestive upset.

When I’m pressed for time, one of my favorite pre-tournament breakfast is overnight oats topped with banana slices, a spoonful of peanut butter, and a sprinkle of chia seeds. The oats provide slow-digesting carbohydrates for sustained energy, the banana offers a quick carb boost, and the peanut butter and chia seeds supply healthy fats and a bit of protein. I also like to pair it with a cup of organic green tea for a gentle energy lift.

When I’m not in a hurry and I have a bit more time to prep, I will make an egg scramble with assorted veggies (my go-to is broccoli and bell peppers), bacon, and sweet potatoes. These ingredients are typically leftover from my dinner the night before, so it takes about 5 minutes to throw them in a pan with a couple of eggs and cook until done. My stomach is used to digesting a lot of fiber so I tend to throw a lot of vegetables in with my eggs.

If you’re not a fan of oatmeal or eggs, a smoothie can be just as effective. Sometimes I will blend spinach, frozen berries, a scoop of protein powder (this one is my all-time favorite), almond milk, and a small handful of walnuts. It’s light but packed with nutrients to kickstart your day.

Snacks Between Matches: Stay Energized Without Feeling Heavy

Tournament days are usually pretty long, and you need to keep your energy up without eating anything too heavy that might slow you down. They can also be very unpredictable if your path depends on how you perform in your previous match. This is where snacks come in. The key is to choose snacks that are easy to digest and provide a mix of quick and sustained energy.

Here are my go-to snacks for between matches:

Fruit and nut butter

Apple or banana slices with almond or peanut butter are a classic for a reason. The natural sugars from the fruit provide a quick energy boost, while the nut butter offers healthy fats and a little protein to keep you feeling full. And these fruits are good if you’re not bringing a cooler with you. Other good fruit options if you’re bringing a cooler are sliced strawberries, dried mango slices, and pre-cut watermelon.

DIY energy bars

When I have time to prep, I like to make my own energy bars (and bites and balls) instead of buying them from the store. These are incredibly easy to make and have few ingredients. They can also be customized to suit your personal preferences. Here are a couple of my favorite recipes:

Store bought snacks

When I’m traveling for tournaments or don’t have a lot of time to prep, I will swing by a grocery store (usually I can find these at Costco) and pick up some of my favorite snacks. Most of the time, I already have these stocked in my pantry because I will use them as pre-workout snacks. I’ve also ordered these on Amazon and had them delivered to my AirBnB before I arrived. My favorite store-bought snacks for tournament days are:

Hydration and electrolytes

While not technically a snack, hydration is crucial. I sip on water throughout the day and alternate with an electrolyte drink to replace the salts I lose through sweat. Organic coconut water is also a great natural option because not only does it provide hydration and electrolytes, but it also provides you with a supply of carbohydrates which are needed to fuel you on the court.

On tournament days, I always make sure that I bring enough water with me because I’ve been at tournaments that either don’t provide water or have a water fountain but it’s a far walk to get there. I’ve relied on water supplied at the venues in the past in large Gatorade jugs, and by the time playoffs come around they’ve ran out of it. So now I over-prepare for a long, hot day.

I fill up my 64 ounce Hydroflask, and another stainless steel gallon-sized jug before heading to the courts. For electrolytes, I’ll also fill up a smaller container (usually this one) with my favorite electrolytes. I’ll begin hydrating as soon as I wake up and will drink my electrolytes on my drive to the tournament. I’ll also throw some extra electrolytes in my backpack or cooler for later in the day.

Lunch: Refuel Without the Crash

When you have a break long enough for a meal, it’s crucial to eat something that will sustain you without making you feel sluggish. I stick to meals that are high in complex carbohydrates, moderate in protein, and low in heavy fats that could sit in my stomach too long.

One of my favorite tournament-day lunches is a quinoa salad with grilled chicken, cherry tomatoes, cucumber, and a light olive oil and lemon dressing. Quinoa is a fantastic source of carbs and also has a bit of protein, making it a great base. The chicken adds lean protein to help repair muscle, and the veggies are hydrating and nutrient-dense.

Another great option is a turkey and avocado wrap made with a whole-grain tortilla. I’ll add spinach, a smear of hummus or avocado oil mayo, and a sprinkle of Tajin for flavor. These are easy to eat on the go and provide a good mix of macronutrients. That’s why I pack at least 2 of these wraps in my cooler – just in case I need to eat another meal later in the day.

If there’s a restaurant or sandwich shop near the courts, I’ll order a hearty sandwich on whole-grain bread with turkey or chicken, avocado, and spinach. I pair it with a piece of fruit, like an orange or a handful of grapes, for some quick-digesting carbs.

Post-Match Recovery: Rebuild and Rehydrate

Recovery starts the moment your first match ends. And when you have several matches in a day or over the span of multiple days, supporting your body in recovering is so important. Your body needs protein to repair muscles and carbohydrates to replenish glycogen stores. I always keep a post-match recovery snack handy to jumpstart the process. The best part about the recovery snack is that it doesn’t have to be a healthy one. I’ve been known to swing by a Dunkin Donuts on my way home from a tournament to get a couple of donuts to replenish my glycogen stores. I’ll eat them on the drive home while I’m sipping on a protein shake.

While a donut or two is an indulgence and a good way to replenish glycogen, it shouldn’t be a daily occurrence. And if you will be playing again the next day, I’d recommend opting for something healthier to replenish glycogen such as a baked sweet potato or whole grain pasta.

In addition to replenishing glycogen, refilling your amino acid stores is crucial for recovery. I usually bring a pre-measured scoop of protein powder in a small storage container for post-tournament recovery. One of the reasons I like this brand of protein so much is that it’s delicious even with water. That makes it incredibly convenient.

If I’m not in the mood for a shake or if I’m heading straight home or to my Airbnb, some Greek yogurt with honey and a sprinkle of granola is another favorite. It’s creamy, satisfying, and packed with nutrients.

Another option is to eat a complete meal as soon as possible after the tournament with protein, carbs and fiber. See below for more information on this.

Hydration is just as important as food after a match. I make sure to drink plenty of water and continue sipping an electrolyte drink to replace what I’ve lost through sweat. If I’m feeling especially drained, I’ll snack on watermelon—it’s hydrating, refreshing, and rich in natural sugars.

Dinner: Refuel and Recharge for Tomorrow

After a long day of matches, dinner is all about recovery. This meal is your chance to replenish your energy stores and give your body the nutrients it needs to repair and prepare for the next day.

One of my favorite post-tournament dinners is a grilled salmon fillet with roasted sweet potatoes and steamed broccoli. Salmon is rich in omega-3 fatty acids, which help reduce inflammation, while sweet potatoes provide complex carbs to restore glycogen. Broccoli rounds out the meal with fiber and essential vitamins.

Another great option is a hearty stir-fry made with brown rice, chicken or tofu, and a mix of colorful vegetables like bell peppers, carrots, and snap peas. If I’m cooking this at home, I add a splash of coconut aminos and a sprinkle of sesame seeds for flavor.

If I’m too tired to cook or it’s not a convenient option, I’ll keep it simple when ordering something from a restaurant. At an Italian restaurant I’d order a big bowl of whole-grain pasta topped with marinara sauce, grilled chicken, and a side of sautéed spinach is an excellent option. At an Asian restaurant a couple of sushi rolls is another great post-tournament recovery dinner. An American restaurant may offer a bison burger on a gluten-free bun with sweet potato fries and a side salad. All of these options are comforting, satisfying, and loaded with the macronutrients my body needs to recovery.

Want more tips?

Fueling your body properly on tournament days gives you a competitive edge and ensures you feel strong, focused, and ready for every match. With the right nutrition strategy, you’ll not only perform your best on the sand but also recover effectively for future games. If you’re looking to dive deeper into daily nutrition, mindset strategies, optimal performance, effective recovery, and training specifically for beach volleyball players, check out my e-book: A Holistic Nutrition Guide for Beach Volleyball Players. It’s packed with practical tips and insights to help you elevate your game both on and off the court. Treat your body well—it’s your most important piece of equipment!