Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

I made a huge mistake as a college athlete

11 Apr 2025 · 1 min

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In this personal anecdote, the speaker recounts how, as a freshman college athlete, they consistently consumed only about 300 calories before practice—comprising a 100‑calorie protein shake, a small granola bar, and a chicken‑breast salad. This severe under‑fueling led to vomiting, chronic low energy, and minimal strength gains despite hard work in the weight room. Reflecting on the experience, the speaker realizes that focusing solely on protein and “healthy” foods ignored the essential need for sufficient calories and carbohydrates, and they advise future athletes to prioritize a balanced, calorie‑rich diet to support performance and health.

Chapters

When I was a freshman college athlete, I was doing one thing that I thought I was killing it at, but it turns out I was actually sabotaging myself. For my breakfast, I'd wake up, I'd drink a little 100-calorie protein shake and have a teeny little granola bar, go to all my classes. On my over to practice, I'd grab a salad, a green salad with straight chicken breast on it. I thought I was being healthy and get my protein in and this was great. I'd show up to practice, I would vomit. I felt like I was so out of shape. I felt like I had no energy. And then I'd go to my lifts try to work as hard as possible in the weight room, but I wasn't seeing a ton of gains. Looking back, I was eating about 300 calories total before my practice. I was going into practice on empty. If I could go back, I would eat so much more food. I'd eat so much more carbs, and I would tell myself, yes, protein and salad is great and it's healthy, but it's not the only thing your body needs, especially as a college athlete.