Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Tournament day nutrition

20 Feb 2026 · 1 min

Watch on YouTube

0:59

In this instructional video, the speaker presents a simple nutrition strategy for athletes competing in all‑day tournaments. The core of the method is the "1:1 rule": after each game, the athlete should consume a quantity of carbohydrates (in grams) equal to the number of minutes until the next game (e.g., 15 g for a 15‑minute break, 45 g for a 45‑minute break). This rule is embedded in an "eat‑compete‑repeat" cycle: play a game, eat the calculated carbs, then play the next game, and so on. To make implementation easy, the speaker provides a pre‑compiled list of food options with known carbohydrate content, encouraging viewers to screenshot and use the list for future tournaments. The tone is instructional and enthusiastic, promising that following the rule will keep performance consistent from the first to the last game.

Chapters

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 outta your mind, you have all this energy, and then the last game of the tournament, you're basically rolling down the floor 'cause you're so exhausted. This 1:1 rule is going to make it so your last game feels just as good as your first game. To sum up the 1:1 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 cuz no one else is doing this. I'll pop this up right here. I've already listed out what these food options could be so you don't have to go and calculate your grams of carbs out by yourself. So So screenshot it, save it, use it for your next tournament.