Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Tournament nutrition. This also works with matches, meets, two-a-days.

30 Sept 2025 · 1 min

Watch on YouTube

0:44

In this short instructional video, the presenter delivers a practical nutrition guideline for athletes competing in tournaments or multiple events in a single day. The core advice is the "1:1 rule," which matches the number of minutes available between events to the grams of carbohydrates an athlete should consume (e.g., 30 min → 30 g carbs, 45 min → 45 g carbs, 60 min → 60 g carbs plus a protein source). For intervals longer than two hours, the speaker recommends a mini performance plate that includes fats, carbs, and protein to sustain fullness and performance. The video ends with a prompt to screenshot the guidance and a wish of good luck for upcoming tournaments.

Chapters

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.