Your health fuels your success. Take care of it, and the rest will follow.
This principle holds true at every stage of life – whether you’re a student-athlete, a senior competitor, or someone who simply loves pushing their physical limits. The way you fuel your body plays a huge role in how well you perform, how quickly you recover, and how strong you feel day to day.
Yet in a world obsessed with diet trends and social media perfection, it’s easy for athletes to get swept up in the idea of “clean eating” or the search for the “perfect” plate. But as sports dietitian and professional runner Maddie Alm reminds us, there is no perfect plate. In fact, trying to only eat “perfect” foods can sometimes do more harm than good.
This guide breaks down what truly matters when it comes to fueling for performance – so you can keep your energy up, your body strong, and your mind sharp.
Balance Is Key
A great performance plate doesn’t need to be fancy, expensive, or picture-perfect. It just needs the right balance of:
- Carbs for quick and sustained energy (pasta, bagels, potatoes, rice)
- Protein for muscle repair and recovery (chicken, eggs, steak, tofu)
- Fats for hormone health and long-lasting energy (avocado, nuts, cheese)
And yes – burgers, cereal, pizza, pancakes, bagels, and fries count. Maddie Alm’s approach embraces simple, satisfying, accessible meals that actually meet an athlete’s energy needs.
Fueling well isn’t about being perfect. It’s about being practical.
Sports Fueling Strategies
If you want to dive deeper into performance nutrition, two excellent free, credible resources are:
- Gatorade Sport Science Institute – especially their guide on Sports Nutrition and Hydration for Female Athletes, available in interactive and downloadable formats.
- American Sports and Performance Dietitians Association — offering evidence-based guidance written by Registered Dietitians.
Fruit and Veggies Rock… But Too Much Fibre Can Block
Fibre is great for general health – but too much can unintentionally work against athletes.
High-fibre foods (whole grains, beans, raw veggies, big salads) fill you up fast, without providing the calorie density needed for training demands. A 2021 review found that athletes on very high-fibre diets may struggle with low energy availability (RED-S) because they feel full before meeting energy needs.
Consequences can include:
- persistent fatigue
- hormonal disruptions
- menstrual cycle changes
- impaired bone health
- digestive discomfort
So yes, enjoy the veggies – but balance is key.
Time It Right
Your body burns fuel like a high-performance machine – and it needs regular refuelling to perform and recover.
Here’s how to time it well:
Before Training
Have something easy to digest:
- banana
- bagel
- PB&J on white bread
After Training
Don’t wait. Refuel with carbs + protein:
- chocolate milk
- yoghurt and fruit
- a sandwich
- recovery shake
On Rest Days
Fuel consistently.
Rest days are catch-up days – especially if you train at high volume. Many athletes actually need more energy on easy days to make up for yesterday’s deficit and prepare for tomorrow.
Fueling well doesn’t need to be complicated – which is why many athletes thrive on simple meals like pancakes with bacon and eggs, bagels with cream cheese, burgers and fries, or pizza.
YOU DO YOU: Individual Needs Matter
Athletes come in all shapes, sizes, and strengths – and so do their nutritional needs. The best approach is the one that helps your body feel its best.
Practical Tips for Fueling Like a Champ
- Embrace variety. No single food can do everything. Use both whole and processed options.
- Avoid fibre overload.
Pair high-fibre options with easy-to-digest foods.
Example: swap a giant high-fibre salad for a smaller salad + white rice + chicken. - Listen to your body. What fuels someone else might not fuel you.
- Don’t fear convenience foods. Frozen burritos, takeaways, pre-chopped veggies – better than skipping meals.
- Reach out if you need support. A sports dietitian with RED-S experience can help you personalise your plan.
Final Thoughts: Fuel for Health, Performance, and Longevity
Fueling like a champ means honouring your body’s needs — without guilt, restriction, or pressure for perfection. By focusing on balance, timing, and nourishment that works for you, you set the stage for better performance, stronger health, and long-lasting enjoyment of your sport.
If you want to understand why fuelling matters even more than most athletes realise, especially when it comes to performance, recovery, hormones, and injury risk, make sure you check out my other blog:
Understanding Relative Energy Deficiency in Sport (RED-S): Why Fueling Your Training Matters More Than You Think
It explains how low energy availability can quietly affect athletes of all levels, what signs to look out for, and how to protect yourself.
Remember:
Your health fuels your success.
Start there — and everything else follows.
For more support and information on RED-S visit Project RED-S
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
Struggling with pain or injury I would LOVE to help. Find out how I can do this here.
