As a Nutrition and Food Consultant and Mom of three kids in sports, I have been to my share of tournaments. Whether local or away, fuelling your player throughout the weekend can be overwhelming.

That’s why I’m bringing you my Top 5 Restaurant Meals to have in between games at a tournament. It can be difficult to know what to choose so your child feels and plays their best. I’ve given you some easy options that are available at many restaurants.

Below are my Top Five Picks. Save this for the next time you have a tournament and are planning a team meal.

#5: Soup, Salad, and Sandwich Combo

This combo is a versatile option for players that can be a bit picky. Broth based soups can help with hydration, providing electrolytes. The salad offers vitamins and minerals needed to support digestion and the sandwich will help fill them up without them getting overly full. The carbs and protein from the sandwich will help with muscle recovery and replacing energy stores for the next game.

#4: Chicken Fajitas

This popular option is a nutrient-dense choice that can significantly benefit your player. The lean chicken provides high-quality protein for muscle repair and the colourful peppers and onions offer a variety of vitamins, minerals, and antioxidants that support recovery. The vegetables also provide fibre, which aids in digestion and helps maintain stable blood sugar levels. The combination of protein and carbohydrates from tortillas provides sustained energy, crucial for maintaining performance. Plus they are customizable so everyone can make them to their liking (and that’s a win!). Just be sure your player can digest peppers and onions well so they feel good on the ice.

#3: Bruschetta

When you are pressed for time in-between games, this is a great option. Bruschetta serves as an excellent light meal. The simple carbohydrates from the bread are easily digested, providing a rapid energy source for players who need to get back on the ice quickly. The fresh tomatoes and herbs used in bruschetta offer vitamins and antioxidants that support overall health and recovery. For players with no time in between games, bruschetta can be a light yet effective option to maintain energy levels. And did I mention it’s delicious?

#2: Shrimp Pasta

Pasta is rich in carbohydrates, which are vital for replenishing glycogen stores depleted during intense physical activity like hockey. Shrimp provides protein, essential for muscle repair. Additionally, shrimp contains omega-3 fatty acids, which may help reduce inflammation, helping with recovery. Keep in mind with pasta, it’s best to choose tomato-based sauces over cream-based ones to keep the meal lighter and easier to digest.

#1: Chicken Club Sandwich or Wrap

My favourite option provides a balanced combination of macronutrients essential for energy replenishment and muscle recovery. The chicken offers lean protein, crucial for muscle repair and recovery. The bread provides carbohydrates for sustained energy plus replaces the energy they have been using. The addition of vegetables like lettuce and tomato contributes essential vitamins and fibre, giving this sandwich an extra boost. This sandwich is my number one pick because it can help athletes who need to refuel quickly without risking discomfort during their next game.

What is your favourite restaurant meal? Stay tuned for our next Top Five video and enjoy your next tournament! Check out our Nutrition series for more tips and meal ideas.