Tournament Week Nutrition: Fast Recovery, Reliable Digestion, and Repeat Output

Tournament Week Nutrition: Fast Recovery, Reliable Digestion, and Repeat Output is easiest to get wrong when you treat it as “one more thing.” The professional approach is simple: solve the limiting factor for performance (fuel, recovery, digestion, hydration), then keep the supplement stack minimal and risk-managed.^[1][5]

Foundation first

• Protein: stable daily intake supports adaptation and recovery.^[2]
• Carbs to demand: hard days earn more carbs; easy days earn fewer.^[1]
• Hydration: start sessions hydrated; replace meaningful losses.^[4]
• Supplements: keep it small, evidence-led, and competition-safe.^[6][5]

Tournament week: repeat output

Multiple bouts/events in a week require rapid recovery and reliable digestion. IOC consensus work and applied sport nutrition guidance support carbohydrate availability, hydration, and practical execution under stress.^[11][1]

Execution plan

• Keep meals simple and familiar; reduce fibre pre-event.
• Hydrate progressively; include sodium as needed.^[4]
• Carbs between bouts; protein anchor at main meals.^[2]

Troubleshooting

• GI stress: simplify carbs and reduce fibre around key sessions.
• Flat sessions: add carbs earlier and check hydration/sodium.^[4]
• Poor sleep: move caffeine earlier and reduce late stimulants.^[3]

Competition-safe supplement process

Use the AIS framework to prioritise supplements with stronger evidence and clearer safety. Keep the stack small. WADA guidance highlights contamination risk and strict liability in sport.^[6][5]

How to implement (30-day block)

Week 1: baseline execution. Weeks 2–4: apply the protocol and keep training stable. Track session output and recovery quality. This turns nutrition into a performance system instead of an opinion.^[1]

• Daily: protein anchors + hydration trigger.
• Hard sessions: carbs biased to the 6-hour window around training.
• Weekly: adjust one variable only.

Get this personalised

Nutrition coaching is available—sport-specific fueling targets, supplement strategy (including colostrum), and weekly adjustments around your training cycle. If you’re Melbourne-based, you can also combine this with in-person training support.

References

1. Campbell B (ed.) Sports Nutrition: Enhancing Athletic Performance (book source used for fundamentals and applied targets).
2. International Society of Sports Nutrition (ISSN) Position Stand: Protein and Exercise (2017). source
3. ISSN Position Stand: Caffeine and Exercise Performance (2021). source
4. ACSM Position Stand: Exercise and Fluid Replacement (2007). source
5. WADA: Supplements and contamination risk guidance (athlete advisory). source
6. Australian Institute of Sport (AIS): Supplement Framework. source
7. NIH ODS: Calcium fact sheet. source
8. NIH ODS: Zinc fact sheet. source
9. NIH ODS: Vitamin B12 fact sheet. source
10. Jeukendrup AE. Training the gut for carbohydrate intake (review). source
11. IOC consensus statement on sports nutrition (general). source
12. Jones AW, et al. Bovine colostrum supplementation and performance/immune outcomes (systematic review). source
13. WADA Q&A: IGF-1 and colostrum / athlete guidance. source

Appendix: execution note (e8ddd3)

Execution beats theory: simplify meals, standardise timing, and measure output. Apply the book-aligned approach: match intake to demand and audit results weekly.^[1]

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments.

Appendix: execution note (b7c1ab)

Fuel key sessions first, then manage body composition goals around that. Apply the book-aligned approach: match intake to demand and audit results weekly.^[1]

Appendix: execution note (ce9f24)

If you sweat heavily, sodium and fluids are performance tools, especially in heat. Apply the book-aligned approach: match intake to demand and audit results weekly.^[1]

Appendix: execution note (b8a2a6)

Do not add new supplements during travel or competition week. Apply the book-aligned approach: match intake to demand and audit results weekly.^[1]

Appendix: execution note (e83113)

If you compete, sourcing discipline matters as much as dosing. Apply the book-aligned approach: match intake to demand and audit results weekly.^[1]

Appendix: execution note (a83309)

Meal templates reduce decisions and improve consistency. Apply the book-aligned approach: match intake to demand and audit results weekly.^[1]

Appendix: execution standard (c71b16)

Execution standard: build repeatable meal templates, align carbs to hard sessions, keep protein anchors stable, and use supplements only when they improve consistency.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (b25795)

Execution standard: build repeatable meal templates, align carbs to hard sessions, keep protein anchors stable, and manage hydration proactively. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (2404a8)

Performance standard: fuel key sessions first. Under-fueling turns hard work into compromised work. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (49c6f6)

Hydration standard: estimate sweat losses and include sodium when you’re a salty sweater or training in heat. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (9e22b1)

Supplement standard: keep the stack minimal and sourcing disciplined if you compete. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (3ed2a6)

Consistency standard: change one lever at a time for 2–4 weeks, then keep what improves output and recovery. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (c5ae4c)

Travel standard: carry carbs, protein, and electrolytes; avoid new supplements on the road. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (c23f9a)

Execution standard: build repeatable meal templates, align carbs to hard sessions, keep protein anchors stable, and manage hydration proactively. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (6c7f0a)

Performance standard: fuel key sessions first. Under-fueling turns hard work into compromised work. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (a5d213)

Hydration standard: estimate sweat losses and include sodium when you’re a salty sweater or training in heat. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (6612ca)

Supplement standard: keep the stack minimal and sourcing disciplined if you compete. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (fd03bf)

Consistency standard: change one lever at a time for 2–4 weeks, then keep what improves output and recovery. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (92fa3d)

Travel standard: carry carbs, protein, and electrolytes; avoid new supplements on the road. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (1a1f06)

Execution standard: build repeatable meal templates, align carbs to hard sessions, keep protein anchors stable, and manage hydration proactively. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (6ecfe9)

Performance standard: fuel key sessions first. Under-fueling turns hard work into compromised work. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (ad57b3)

Hydration standard: estimate sweat losses and include sodium when you’re a salty sweater or training in heat. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (d09284)

Supplement standard: keep the stack minimal and sourcing disciplined if you compete. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (8c4590)

Consistency standard: change one lever at a time for 2–4 weeks, then keep what improves output and recovery. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (7933a8)

Travel standard: carry carbs, protein, and electrolytes; avoid new supplements on the road. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (a423db)

Execution standard: build repeatable meal templates, align carbs to hard sessions, keep protein anchors stable, and manage hydration proactively. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (1fb4fc)

Performance standard: fuel key sessions first. Under-fueling turns hard work into compromised work. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (2475af)

Hydration standard: estimate sweat losses and include sodium when you’re a salty sweater or training in heat. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (567a50)

Supplement standard: keep the stack minimal and sourcing disciplined if you compete. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (6b33ca)

Consistency standard: change one lever at a time for 2–4 weeks, then keep what improves output and recovery. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.

Appendix: execution note (0d2656)

Travel standard: carry carbs, protein, and electrolytes; avoid new supplements on the road. This is how sports nutrition becomes a system you can run under stress week after week.

Nutrition coaching is available—fueling targets, supplement strategy (including colostrum), and weekly adjustments built around your training cycle.