Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Basketball tournament nutrition plan

26 May 2025 · 1 min

Watch on YouTube

0:30

In this coaching‑style YouTube monologue, the speaker addresses basketball players competing in a tournament and outlines a simple nutrition strategy to keep performance consistent from the first to the final game. The core recommendation is the "1:1 rule": for every minute of downtime between games, an athlete should consume one gram of carbohydrate (e.g., 30 minutes → ~30 g carbs, 45 minutes → ~45 g carbs). Carbohydrates are framed as the "gas" for the body’s energy tank, and the brief interval between games is likened to a pit stop where players must refuel to stay fresh, play well, and outlast opponents in later rounds.

Chapters

All right, my basketballers, here's how to make sure that the last game of your tournament is just as fresh and good as the first game of your tournament. In between every single game, I need you using the 1:1 rule. For every minute you have in between games, you need to have 1 carb. If you have 30 minutes between your games, you need to make sure having at least 30 carbs. If you have 45 minutes in between your games, have about 45 carbs. Carbs are the gas to your energy tank. When you're running up and down the court, when you're playing games, your gas tank is depleting. In between games, you need to make sure that you're using that as a pit stop to refuel so that you can stay fresh, play well, and outlast the competition towards the end of the tournament.