Encouraging Fueling Without Fear
Nutrition is a fundamental part of an athlete’s health and performance, but navigating food choices can sometimes feel overwhelming.
As someone who supports an athlete, you play a vital role in creating an environment where fueling is seen as a necessary, positive, and empowering aspect of sport (and life).
Understanding Fueling Fears
Fear of weight gain, performance setbacks, or changing body composition can create significant mental barriers to consuming adequate energy. Many athletes develop an ingrained mindset that lighter means faster, or that eating less is a strategy for success. However, under-fueling leads to serious health consequences such as weakened bones, disrupted hormones, reduced immunity, and impaired performance. Recognizing the underlying fears that prevent an athlete from eating adequately is the first step to helping them rebuild a healthy relationship with food and fueling.
Creating a Positive Fueling Culture
The way we talk about food and fueling in the sports environments matters. Shifting the narrative away from restriction and toward nourishment is key to helping athletes feel confident about eating enough.
1. Normalize Eating for Performance and Recovery
It's important to emphasize that food is fuel but it's also for enjoyment! Eating adequately is essential for strength, endurance, and recovery, and eating things you enjoy fosters a positive relationship with food, supports social connections, and makes fueling more sustainable in the long run.
Encourage viewing meals and snacks as an integral part of training, just like hydration, sleep, and rest days.
Athlete Examples
Plenty of elite athletes have made nutrition a priority and seen big performance gains because of it. Check out these articles on Hobbs Kessler, Elise Cranny, and Kristian Blummenfelt to see how fueling well has helped them succeed.
2. Remove Stigma Around Certain Foods
Avoid labeling foods as “good” or “bad.” Instead, discuss their different roles in energy availability, recovery, and enjoyment.
Reinforce that carbohydrates are essential for endurance and power, proteins support muscle repair, and fats play a crucial role in hormone health.
Encourage flexible, enjoyable eating rather than rigid or restrictive food choices.
3. Foster Open Conversations
Ask athletes how they feel about their fueling and listen without judgment.
Provide reassurance that body composition changes are normal and necessary during training and throughout different phases of an athletic career.
Encourage open dialogue about nutrition with qualified professionals, such as sports dietitians, to offer evidence-based guidance.
"Dear Younger Me," by Lauren Fleshman
Lauren Fleshman’s letter to her younger self powerfully drives home the importance of letting the body develop naturally for full athletic potential. She highlights the challenges of puberty for female athletes, emphasizing that this phase is temporary and essential for long-term success.
4. Lead by Example
Model balanced eating behaviors and a positive attitude toward food.
Avoid making comments about weight, body size, or food choices, as these can reinforce fears or unhealthy habits.
Celebrate proper fueling as a foundation for strength and success, not a weakness.
Practical Strategies to Support Athletes
While shifting an athlete’s mindset around fueling takes time, there are actionable ways to support them in the process:
Encourage Consistency: Help athletes understand that regular meals and snacks throughout the day are key to maintaining energy and preventing excessive hunger.
Use Non-Weight-Based Performance Metrics: Celebrate improvements in endurance, recovery time, mood, and strength rather than focusing on weight or appearance.
Support Pre- and Post-Training Fueling: Encourage athletes to see pre-training nutrition as essential preparation and post-training nutrition as a critical part of recovery.
Introduce Small, Manageable Changes: If an athlete is struggling to increase intake, suggest small steps like adding an extra snack or including energy-dense foods.
Encourage Professional Guidance: If concerns about fueling fears persist, connecting the athlete with a sports dietitian or mental health professional can provide additional support.
A Long-Term Approach to Fueling Confidence
Building a positive relationship with food takes time, patience, and consistent reinforcement. Athletes who have struggled with REDs often need ongoing encouragement to trust that eating enough will enhance, not hinder, their performance and well-being. By fostering an environment that normalizes and prioritizes fueling, you can help athletes overcome their fears and develop lifelong habits that support both their athletic careers and overall health.