For tournaments with multiple events in one day, use the 1:1 rule: consume grams of carbs equal to your minutes between events. So 30 minutes between rounds means 30 grams of carbs. If you have over two hours, eat a small balanced plate with fats, carbs, and protein instead.
Athletes, if you are at a tournament or have multiple games or events in a single day, this is a rule that you need to be following. This is my 1:1 rule, which means in between your games or matches or events or whatever you're doing, you need to match the number of minutes that you have available in between games to the grams of carbs that you need to consume. If you have 30 minutes in between your game or event, you need 30 grams of carbs. These are all great options. 45 minutes, you need 45 grams of carbs. 60 minutes, this is where I say 60 grams of carbs, but add a protein source in too to help with muscle recovery and to help keep keep you fuller longer. If you have 2+ hours before, you want some type of mini meal, mini performance plate, where you have fats, carbs, and protein to keep you full and to keep you performing well throughout the day. I'll pop this up right here, take a screenshot of it, and good luck at your next tournament.
