Game day nutrition
In this concise instructional video, Kelsey Higginson outlines her 4-2-1-0 game‑day nutrition protocol designed to maximize performance. She recommends a full, carbohydrate‑heavy, low‑fat meal 4 hours before competition to fill muscle glycogen stores. Two hours prior, a substantial high‑carb snack should be consumed—large enough to stave off hunger but light enough to avoid sluggishness. One hour before kickoff, athletes should begin sipping electrolytes and fluids (e.g., Powerade or electrolyte packets). During the game (the “0” phase), continuous intake of fluids, electrolytes, and carbohydrates is essential, targeting roughly 45 g of carbs every 45 minutes via sports drinks, applesauce, dried mangoes, etc. Higginson ends with a call‑to‑action, inviting viewers to comment “game” to receive her full detailed protocol.
