Fuel Like A Champ
Your health fuels your success. Take care of it, and the rest will follow.
This principle applies whether you’re a student-athlete, a senior competitor, or just someone who loves pushing their physical limits. The choices you make about nutrition play a crucial role in optimizing your performance and recovery.
In a world dominated by diet trends and social media narratives, athletes can easily get swept up in fad diets and trends. But as sports dietitian and professional runner Maddie Alm emphasizes, there is no such thing as the perfect plate. In fact, the obsession with only consuming “perfect” foods can often do more harm than good.
Here’s what you need to know to keep your energy up, your body strong, and your mind sharp.
Balance is Key
Think of your meals as a way to build vibrant plates filled with:
Carbs for energy (pasta, bagels, potatoes)
Protein to build and repair muscles (chicken, eggs, steak, tofu)
Fats to support hormones (avocado, nuts, cheese)
It doesn't have to be fancy. Burgers, cereal, pizza? Totally fine! Maddie Alm’s approach to nutrition includes practical, satisfying options like pancakes with bacon and eggs, bagels with cream cheese, burgers and fries, and pizza. These choices aren’t just “allowed”, they can be optimal for meeting an athlete’s energy needs.
Sports Fueling Strategies
The Gatorade Sport Science Institute has some great guidance surrounding Sports Nutrition and Hydration for Female Athletes. This resource is available in both an interactive and downloadable version and should help you to gain a more in-depth understanding of how you can support your needs, specifically as a female athlete.
For all athletes, more free nutrition information written by a team of Registered Dietitians can be found here at the American Sports and Performance Dietitians Association.
Found other free and credible nutrition resources you like? Let us know, here!
Fruit and Veg Rock, But Too Much Fiber Can Block!
Yes, fruits, veg, and whole grains are important for your health, but overloading on high-fibre foods can inadvertently lead to energy deficiencies. Fibre, while beneficial for blood sugar regulation and gut health, can fill you up without providing the calorie density needed to meet the demands of intense training.
A 2021 review highlighted how athletes with high-fibre diets can struggle with REDs due to decreased energy intake and digestive issues. These athletes often feel full long after a meal, reducing their overall caloric consumption. This may compound hormonal imbalances, disrupt menstrual cycles in female athletes, and even impact bone health due to mineral binding.
Check out more
Find more fibre talk here: 'How Much is Too Much Fibre', and, 'The Problem With Clean Eating'.
Time it Right
Your body burns fuel like a high-performance machine. Keep it running by never training on an empty tank and eating regularly throughout the day, even on rest days. Remember, recovery needs energy too.
Before training: Grab something easy to digest, like a banana or PB&J on white bread.
After training: Don’t wait! Refuel with carbs and protein, like chocolate milk or a sandwich.
On rest days: Still eat regularly, your body needs energy to recover.
YOU DO YOU
Athletes come in all shapes and sizes, and so do their nutritional needs. Your best days come when your body feels its best, so focus on balance rather than perfection.
Practical Tips for Fueling Like a Champ:
Embrace variety: No single food can provide everything your body needs. Include a mix of whole and processed options.
Avoid fibre overload: While leafy greens and whole grains are nutritious, moderation is key. Pair high-fibre foods with easy-to-digest options. Instead of having a huge salad with lots of raw kale, beans, and wholegrain bread all in one meal, try a smaller side salad with some white rice and grilled chicken. You’ll still get the nutrients and fibre, but the rice and protein make it easier to digest and more balanced.
Listen to your body: Pay attention to how your body responds to different meals. What works for someone else might not work for you.
Don’t fear “fast” foods: Frozen burritos, pre-chopped vegetables, and takeaways are always better than skipping meals entirely.
Seek professional guidance: If you’re struggling with nutrition, consult a sports dietitian experienced in REDs and performance fueling.
Ultimately, fueling like a champ means honoring your body’s needs without restriction or guilt. By focusing on balance, timing, and individualized choices, you can set the stage for sustained performance, health, and success in your sport.