Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

if you feel sick when you eat pre-practice (especially for early mornings) it could be...

26 Nov 2025 · 1 min

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In this short instructional video, the speaker explains that many athletes feel nauseated before practice because they consume inappropriate foods at the wrong times. He shares a concrete case where an early‑morning athlete was given just one cup of orange juice (≈30 g of carbohydrates) 30 minutes before practice, resulting in markedly improved energy, stronger lifts, and overall better training performance. The speaker emphasizes that a small, easily digestible carbohydrate source is preferable to heavy meals like eggs and bacon before a workout, and advises that if athletes still feel sick, consistent repetition of the proper fueling strategy will allow the body to adapt.

Chapters

In the past, you've probably felt sick because you were eating the wrong amounts of the wrong things at the wrong times. I had an athlete who had early morning practice, and all we did was have her get up 30 minutes before practice started and have 1 cup of orange juice, which is roughly 30 grams of carbs, and her performance in practice and in that training skyrocketed. The coaches noticed her energy was better, she was getting more out of the training itself, she was able to lift harder and lift more, all because of 1 cup of orange juice, because she was filling this tank back up and giving herself the energy that she needed. It doesn't need to be elaborate, it doesn't need —this full crazy meal. Don't eat eggs and bacon 30 minutes before your practice. It just needs to be a simple amount of the right kind of food and the right amount of food at the right time. And then ultimately, if you feel— if you're still feeling sick, put in the reps and your body will adjust.