Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

How to stop hitting the "wall" in games and practices

12 Nov 2025 · 1 min

Watch on YouTube

0:54

In this instructional video, the speaker explains why athletes experience "hitting the wall" during games and practices, attributing it to depletion of muscle glycogen—the body's primary fuel. Using a race‑car analogy, he describes how an empty fuel tank leads to a loss of performance and emphasizes the need for timely "pit stops" to replenish energy. The core recommendation is to consume quick‑digesting carbohydrates at halftime or during breaks, with examples such as dried fruit, applesauce, pretzels, bread, and sports drinks, to prevent fatigue and maintain optimal performance.

Chapters

Here's how to stop hitting the wall in games and in practices. We all know what that feels like when you hit the wall in a game. You feel fatigued, you feel tired, you feel like you're running through concrete. We do not want that. And that is when our gas tank is on empty. Our muscles have energy tanks in them that are full of glycogen. That's the fuel that helps us go. Just like a race car starting off, they'll have a full tank of gas, but as they go lap after lap after lap, they start to deplete energy. And then by a certain time, their energy tanks are so low, they need a pit stop because they're almost on empty and they can't afford that. Pit Pit stops are essential for them to perform at their best. Same thing goes for you guys. You need carbs like a car needs gas. Without that, you will hit empty and you will guaranteed hit the wall. So some awesome pit stop snacks to have at halftime are dried fruit, applesauce, pretzels, bread, sports drink, et cetera. Anything with quick carbs that are easily digestible are gonna be perfect pit stop snacks to keep you from hitting that wall.