Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

What to eat 90 minutes before your game

12 Aug 2026 · 1 min

Watch on YouTube

0:31

In this short instructional video, the speaker advises athletes to consume roughly 60 grams of carbohydrates 90–120 minutes before competition to optimize performance. She emphasizes fruit‑based, natural carbohydrate sources that are easy on the stomach and suggests mixing and matching items such as Aussie Bites, dried mangoes, applesauce, and fruit jerky to reach the target carb amount. The recommendations are framed as practical, bulk‑purchase options available at large retailers like Costco or Sam's Club, or at regular grocery stores, making the guidance accessible and cost‑effective.

Athletes, 90 to 120 minutes before your game, I need you to be eating about 60 grams of carbs. And here are some of my favorite options. You can mix and match any of these to get to the 60 grams of carb mark. I really like Aussie Bites paired with dried mangoes. You can do applesauce paired with the Aussie Bites. You can do the fruit jerky paired with applesauce. Really anything fruit-based is going to be high in carbs, natural carbs, and easy on your stomach to digest so that you're not feeling super heavy or sluggish during your game. All of these options here, you should be able to buy in bulk at Costco or Sam's Club, or just look for them or something like them at your local grocery store.