New year. Same long tournament days. Bigger goals.

If you’re heading into the 2026 season with college showcases, season prep, tournament weekends, and full-tilt training on your calendar, one thing matters more than ever: showing up fueled and ready to go.

This is your fast, no‑fluff refresher for players and coaches — the stuff everyone should remember before cleats hit the grass.

1. Breakfast Isn't Optional (Sorry)

Early mornings don’t mean skipping breakfast.
Aim for a simple combo of carbs + protein to start refilling the tank.

The rule: carbs + protein.

Think:
- Bagels + peanut butter
- Oatmeal + yogurt
- Breakfast wraps with eggs
- Smoothies or drinkable yogurt if solid food feels impossible.

If you skip or under-eat, expect low energy, poor focus, and heavy legs early in the day.
And yes — coffee counts. Just pair it with water and electrolytes so it doesn’t backfire.

More About Breakfast At Tournaments

2. Hydration is the Cheat Code

If you only dial in one thing this season, make it hydration.
Ultimate players lose large amounts of fluid and sodium during games, especially in warm conditions. Water alone is not enough.

Game‑day hydration basics:
- Daily target: 2–3 liters of fluid (more in heat)
- Bring two bottles: one water, one electrolytes
- Increase electrolytes in the heat

Headaches, dry mouth, low energy, or salty sweat are signs you need more fluids and sodium.
Pro tip: drinks with both sugar and sodium help your body absorb fluids faster. This is not the time to fear carbs.

More about Hydration

3. Fuel Through the Day (Don't White Knuckle it)

Tournament nutrition isn’t about big meals — it’s about steady energy.

Keep it simple:
- Snack often if full meals feel hard
- Eat foods you already know work for you
- Aim to eat around your normal mealtimes

Easy wins:
- Pretzels, gummies, fruit
- PB&Js, sandwiches, yogurt parfaits
- Protein bars you’ve tested before the tournament

Tournaments are not the time to experiment with new supplements or mystery drinks.

More about Game-Day Eating

4. Recovery Starts Before You're Sore

When the day ends, refueling matters — especially if you’re playing again tomorrow.

At dinner, don’t overthink it:
- Protein
- Starchy carbs (rice, pasta, potatoes)
- Veggies
- Water (at least two glasses)

If you’ve got another day of games? Skip the alcohol. Your legs will thank you.

The 2026 Fueling Takeaway

You don’t need perfection — you need consistency.

Remember this heading into the season:
- Eat carbs + protein early
- Hydrate with electrolytes, not just water
- Snack often and plan ahead
- Recover like you plan to play again tomorrow

College events, showcase weekends, and full‑swing tournament schedules demand more from your body. Fueling well isn’t extra — it’s part of training.

Train hard. Fuel smart. Be ready when it matters.

Want more detail? Check out the full BE Ultimate FUEL Nutrition Guide and sample meal plans for players and teams heading into 2026.

Download Fuel Nutrition Guide

Download Sample Meal Plan