Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Follow my 4-2-1-0 protocol on game day!

16 Aug 2026 · 0 min

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In this concise nutrition guide, Kelsey Higginson outlines a simple timing-based protocol for athletes on game day. The 4-2-1-0 framework specifies: four hours before the game, consume a balanced full meal (e.g., turkey sandwich, fruit, crackers, carrots); two hours prior, eat a high‑carbohydrate snack (e.g., applesauce, mangoes); one hour before, begin sipping electrolyte‑rich fluids; and during the game, continuously maintain fluids, electrolytes, and quick‑acting carbs such as honey sticks or sports drinks. The protocol emphasizes practical food choices to optimize energy availability and hydration for peak performance.

Athletes, for your game day nutrition, follow my 4-2-1-0 protocol. 4 hours before your game, you're gonna be having a full meal, something like turkey sandwich, fruit, crackers, and carrots. 2 hours before your game, you're gonna have a high carb snack, something like an applesauce and mangoes. 1 hour before, you're gonna start sipping on some electrolytes, getting fluids in your body. During the game, you're gonna make sure you're staying up on fluids, electrolytes, and carbs. Good examples of this is going to be Honey Sticks for carbs or sports drinks for the fluids and electrolytes.