Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Food is the best supplement!

11 Aug 2026 · 1 min

Watch on YouTube

0:57

In this YouTube monologue, Kelsey Higginson addresses athletes who frequently ask about which supplements to take for muscle growth and performance. She argues that whole foods should be the primary source of nutrition, effectively serving as the best “supplement.” Higginson outlines simple, food‑based solutions for common issues: increase protein intake to build muscle, consume carbohydrate‑rich foods like applesauce for energy, add healthy fats to combat sluggishness, stay hydrated to clear brain fog, and never skip breakfast to maintain daily energy. She emphasizes that these modest dietary adjustments can yield substantial long‑term results, and advises athletes to invest in a personalized meal plan tailored to their bodies rather than spending money on unnecessary supplements.

Chapters

Say it with me now. Food first, supplement second. I can't tell you how many athletes are in my DMs asking, what supplements should I be taking? Hey, trying to get big. What supplements should I be taking? And I'm like, food. Food is the supplement that you should be taking. All of the magic, all of the things that you are looking for is found in food itself. You need to grow muscle? Eat some more protein. You need to have more energy throughout your practice? There's some applesauce with some big carbs in it. You feel kind of gross and sluggish throughout the day? Get some good healthy fats in. You feel like you have brain fog all the time? Water. You feel like you never have energy? So you're always trying to pound energy drinks? Eat breakfast. The problems that you are trying to solve with a supplement can most likely be solved by simply eating enough food. These things, though they seem small, are going to give you guys massive results in the long run. So instead of going out and wasting your money on the next supplement, please start by getting on a meal plan that's personalized to your body, eating the right amounts of food, the right kinds of food that will support your growth and your performance.