So eat for energy.
Nutrition is fuel for every muscle you'll call on - legs, arms, lungs and heart.
Go for a balanced diet, a variety of high-carbohydrate, low-fat foods from the four food groups (grains, dairy, meats, and fruits/vegetables).

Understand the energy systems and you'll know what needs feeding and when.
Generally, reduce you intake of fatty foods like butter, salad dressing, meat and sugars, and increase your uptake of grains (from cereal to pasta) plus fruits and juices.

• You can't drink too much water. In fact, drink enough so that every urination of the day is clear (except the first of the morning.)
• Follow the 'Pleasure Maximization Principle'. That's what at least one nutritionist calls it. The principle is this... if you're going to eat junk food, choose the best tasting - you'll enjoy the quality and satisfy your craving with less quantity.

• Replace water lost and fuel burned right away.
• Whatever time you train, eat a high-carbo meal right after the practice. It could be cereal with sugar and milk, or whole grain bread, or pasta, or chili. Add fruit or juice, cooked veggies or salad, milk or yogurt. Plus water.
• Replacing fluids is as important as replenishing fuel. A 2% drop in hydration = a 10% drop in performance. Before activity drink a few cups of water. Continue drinking during practice, and afterwards - until all the sweat you've lost is replaced.
• Colas, coffee, and those oil-based drinks are a bad choice. The first two are diuretics - they actually take more fluids out of your system than they add. In fact, you have to drink a glass of water just to make up for what the pop has taken.

• Feeding your energy system starts days before you compete.
• Timing is everything.
• Fats take 5-9 hours to leave the system (meantime they slow down th digestion of other foods).
• Proteins take 3-4 hours.
• Carbohydrates take 1-3 hours.
• Liquids usually clear the gastrointenstinal tract faster than solids.

The empty tummy is for settled nerves. So fed the muscles well ahead. (Muscles rely primarily on fuel stored from meals days prior.)

Good game-day snacks:
Bananas, yes (potassium for muscle toning)
Oranges, yes, but
Apples, no (too much fibre).

What's important for a weeknight game is crucial for a weekend tournament.

• Avoid salty, sugary, high fibre foods which draw water to the tract - you'd be bloated and dehydrated.
• Choose foods that go down easily. You want comfort foods that you know you can digest. A settled stomach creates a confident athlete.
• Stay away from anything new during tournament breaks - and no hot dogs and chips (too fatty), no colas or coffee (water loss).