Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Rating athlete habits 1 to 10

18 Sept 2026 · 1 min

Watch on YouTube

1:03

In this brief YouTube segment, three speakers evaluate common athlete habits on a 1‑to‑10 scale and discuss practical nutrition advice. They criticize low water intake and rate soda a 1, noting it offers no benefit. They give cottage‑cheese‑mixed meals a 5, acknowledging it can boost protein but urging balanced carbs and fats. Morning carbohydrate consumption receives a 6.5, praised for fueling early hard workouts when paired with complex carbs, protein, and fats. Evening carbohydrate intake is rated a 9, implying strong support for carbs before sleep to aid recovery. Throughout, the dialogue is conversational and instructional, emphasizing hydration, macro balance, and timing.

Chapters

Rating athlete habits on a scale from 1 to 10.
Drinking soda.
1. Most of the time athletes aren't even drinking enough water. Soda really isn't gonna do anything for you guys.
Mixing cottage cheese in with every food to get extra protein. I'm gonna give it a 5.
I personally do that a decent amount. I like putting it in my waffles and my pancakes. There's actually nothing bad with it, but just make sure you're getting enough carbs and fats along with the amount of protein you're getting in throughout the day.
Taking down lots of carbs in the morning.
6.5. It's really, really good, especially if there's just carbs right before an early morning hard workout. But if you're having carbohydrates, you want complex carbohydrates with protein and fats in the morning. You want a balanced meal, not just straight carbs.
Usually eating carbs before bed—
I give that one a 9.
Carbs before bed is awesome, especially if you've had a long day of training and practice. Your muscle energy tanks are low, and eating carbs are going to help your body recover, refill those muscle energy tanks so that tomorrow you can have a lot more energy for those practices and those games and whatever else you have to do that day.