Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Sams Club meal for between tournament games

16 Sept 2026 · 1 min

Watch on YouTube

0:40

In this YouTube segment, Kelsey Higginson provides quick nutrition guidance for athletes who have downtime between tournament games or meet events. She recommends stopping at Sam's Club to pick up naan bread and a chicken breast as a convenient snack. Kelsey introduces her "1-to-1 rule," which matches the number of minutes between events to the grams of carbohydrates an athlete should consume (e.g., 20 minutes → 20 g carbs, 60 minutes → 60 g carbs). When the break exceeds two hours, she advises adding protein—half a chicken breast—and a fruit source such as dried mango or a banana to supply extra carbs and protein. The overall message is a simple, actionable plan for fueling between competitions.

Chapters

Athletes, if you have 2 hours between your tournament games or your meet events, run to Sam's Club and grab this naan bread and this chicken breast to eat in between. Now at tournaments and meets, you need to be following my 1-to-1 rule in between your events. What this means is for every minute in between your games, you're gonna match that amount of minutes to the amount of carbohydrates that you need to eat. For example, you got 20 minutes between your game, take down 20 grams of carbs. You got 60 minutes between your game, take down 60 grams of carbs. But when you reach the 2+ hour mark, your body probably needs a little bit more than carbs, so we're gonna throw a little bit of protein in here as well. So all you gotta do is eat one of these, half of like a chicken breast that's in here. And then I'd also say to throw some fruit in here, either some dried mango or a banana, to give yourself some extra carbs in between your games and meets.