Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Here's how one of my D1 Football players gained 14 LBS in 10 weeks!

19 Jul 2026 · 1 min

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In this YouTube update, Kelsey Higginson explains how one of her Division I football recruits added 14 pounds of body mass, increased his bench press by 25 pounds, his squat by 35 pounds, and improved his 40‑yard dash from 4.640 seconds to 4.534 seconds—all within a ten‑week period. She attributes the transformation to three core pillars: (1) consistent, calorie‑appropriate nutrition—three main meals plus snacks each day, adhered to even during “sucky” moments; (2) daily creatine supplementation; and (3) disciplined hydration with adequate water and electrolytes. These fundamentals, combined with an “amazing” strength‑and‑speed training program, produced the measurable performance gains. The tone is conversational and enthusiastic, emphasizing that disciplined food, hydration, and training can yield impressive results.

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I just had one of my Division I recruit football players gain 14 pounds in 10 weeks. He increased his bench 25 pounds in 10 weeks, his squat 35 pounds, and he's gone from a 4.640 to a 4.5340, all in 10 weeks. Here's what we did. Number one, we had him dialed in on his nutrition. This isn't saying that he was perfect with it, he was just consistent with it. We got him on a meal plan, eating the right amount of calories for the goals that he had. He stayed consistent with it. He's eating 3 meals a day, a couple snacks a day, even through the sucky parts. The second thing we did is get him on creatine. The third thing we did with that creatine and with the increased amount of food, he needs to be drinking the right amounts of water. He's dialed in on that as well and taking his electrolytes too. These 3 things combined with an amazing strength and speed program that he's on have all come to work together to give him that 14-pound, 25-pound PR, 35-pound squat PR, and become faster. It's pretty cool. Food, hydration, training— beautiful things can happen, guys.