Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

What to eat before your game

5 Feb 2026 · 1 min

Watch on YouTube

0:49

In this instructional video, the speaker outlines a simple, timed nutrition plan called the "4-2-1-0 Clutch Day" protocol designed for athletes on game, race, or tournament days. The protocol specifies what to eat and drink at four key intervals before and during competition: - 4 hours before: a high‑carbohydrate, moderate‑protein, low‑fat meal consisting of a turkey‑cheese sandwich, a banana, crackers, and carrots. - 2 hours before: a high‑carbohydrate snack such as applesauce with dried mangoes. - 1 hour before: fluids mixed with an electrolyte powder targeting about 500 mg of sodium. - During the game: continued intake of electrolytes and carbs via a sports drink and honey sticks. The speaker emphasizes that thousands of athletes have used this protocol to keep energy levels stable and perform under pressure. The video’s purpose is to give athletes a clear, practical nutrition schedule to optimize performance on “clutch” days.

Chapters

If I had exactly 4 hours before my game, here's everything I'd eat. So 4 hours before your game, here's what you're eating: a turkey cheese sandwich, a banana with crackers and carrots. Keep it high carb, moderate protein, low fat. Super simple. This is my 4-2-1-0 Clutch Day protocol. A clutch day is really any day where you have to show up, you gotta be clutch, you gotta perform under pressure. Race days, game days, tournaments, meets, et cetera. Thousands of athletes have used this protocol and, and it's gonna help make it so your energy levels don't come between you and the way you're actually playing. 2 hours before your game, you're going to have a high carbohydrate snack. I really like applesauce with some dried mangoes. 1 hour before your game, you're going to have some fluids with an electrolyte powder. You're looking for about 500 milligrams of sodium here. And then zero stands for during your game. You're going to want to make sure that you're staying up on electrolytes and carbohydrates during this game. The sports drink can help with the carbs and electrolytes, and the honey sticks are going to be awesome for the carbs.