Kelsey Higginson breaks down the 1-to-1 rule: eat grams of carbs equal to the minutes between games. Fifteen minutes between matches means 15 grams of carbs. She includes a ready-made food list so you don't have to calculate, just pick and eat.
If you have an all-day tournament, here is everything you need to eat. Every athlete has felt it. The first game of the tournament, you crush, you're playing out of your mind, you have all this energy, and then the last game of the tournament, you're basically rolling down the floor because you're so exhausted. This 1-to-1 rule is going to make it so your last game feels just as good as your first game. To sum up the 1-to-1 rule, you need to eat, you need to compete, and then you need to repeat. So what that means is you have a game, and then you eat, and then you have another game, and then you eat, and then you have another game, And then you eat. So to know how much you need to eat in between those games, you are going to match the number of minutes that you have in between games to the number of carbohydrates that you need. And I did the work for you. So if you only have 15 minutes in between your game, you would eat 15 grams of carbs. If you had 45 minutes in between your game, you would choose 45 grams of carbs. Trust me on this. This is going to make you outplay the competition because no one else is doing this. I'll pop this up right here. I've already listed out what these food options can be so you don't have to go and calculate your grams of carbs out by yourself. So screenshot it, save it, use it for your next tournament.
