How does under fueling impact performance? 

I like to think of food and our bodies like a construction site. Our bodies are houses that are perpetually being remodeled, your cells are constantly dying off and being regenerated! Food provides both the energy and the building blocks to support this never-ending home renovation. If you aren’t eating adequate amounts of food, you won’t have the energy to complete these remodeling processes. This can leave you feeling tired, slow, sore, and even lead to injury.

How do I know if I am under fueling?

Athletes who are under fueling will often feel like they aren’t making progress. You might be putting in all of the work at practices and lifting sessions, but not feeling any stronger or more explosive – in fact, you will likely feel the opposite. You might notice you are getting tired faster than your teammates, or just can’t find that extra gear that you used to have. You might also be feeling extreme soreness or going through a bout of injuries. If your body isn’t able to go through that remodel process properly things are going to start breaking down and your risk for injury will go up. This could be something as simple as cramping due to fatigue, or something as severe as stress fractures. 

What can I do to make sure I fuel properly?

Make sure you are eating consistent meals and snacks, especially leading up to practice time. If you are training at an elite level, it will be difficult to fuel adequately if you are missing meal or snack opportunities. Include carbs, proteins, and healthy fats in each meal – just a steak isn’t going to be enough to keep up with your level of activity! Don’t forget about the weekends and off days either. Just because you aren’t practicing that day doesn’t mean your body doesn’t still need high levels of energy. Consult with a Registered Dietitian who can complete a diet analysis and provide advice tailored to your specific needs to ensure you are well fueled to perform at your best!