Affects of Fueling

Athletes implement many nutrition strategies to perform their best. One crucial thing to consider with the strategies you’re looking to try out is how they effect short term performance, long term performance and overall general healthfulness.

Athletes need to consider how these all play together and make sure they are doing a descent balance of fueling their bodies in a way that promotes immediate performance, long term performance (what creates good recovery, stronger muscles, endurance, power, etc…) as well as overall health (disease, energy, mood,in the long term.


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  • Sugar Intake - Want to be healthier? Eat less sugar! Want to have higher energy outputs in training? Eat more sugar. It is important for athletes to limit sugar outside training sessions. Read more HERE.

  • Fasted Workouts - There's potential to create adaptations that improve glucose control & endurance in long term performance however you’re likely to feel a little grumpy and slow during the actual fasted training. Read more HERE

  • Low Glucose Training - While similar to fasted training, this is the process of not replenishing carbs between training sessions. You'll feel junky immediately, but the effects of this might be greater than fasted workouts for future adaptations.

  • Caffeine - Everyone reacts differently! Make sure your intake doesn't make you jittery or effect sleep. Get in-depth knowledge with this POST

  • Intermittent Fasting - Performance will likely decline and risk injury go up… but you might live longer, have more clarity & improve hunger levels. Read about my experience HERE.

  • Inflammation - This is a normal response to training, which is needed for creating a fitter system, however if too high too long, you’re more at risk for poor health outcomes!

  • Protein Intake - Adding protein to workouts will not help that workout's results. It will help muscles undergo less damage which improves future training.

  • Complex Carbs - A win all around, make these the foundation of your diet. As for performance, it’s been shown that high or low GI foods are just fine. Read more HERE.

  • Fat Intake - Fat is slower and more difficult for the body to use compared with carbohydrates, so it has little positive outcomes on immediate performance, but eating healthful sources will create a strong endurance body.

  • Hydration - Hands down important always. Don’t force down a gallon a day, but do sip frequently. Read the basics HERE

  • Electrolytes - Nonnegotiable. You need to replace what you're losing for proper motor function.

  • Balanced Macros - Training meals that are balanced won’t boost your performance, meals outside of training should be super balanced. Read Macro basics HERE

  • BCAA - You won’t see magic performance effects, and likely will consume enough though normal foods, but taking in extra during workouts will likely improve muscle adaptations for future workouts. Read about supplementing HERE

  • Multivitamins - Athletes take in limited diets that often lack nutrients. a Multi isn't a solution, but it can be helpful.

  • Raw Food - Having difficult to digest bulk will negatively affect a training session, but outside of training meals should optimally contain raw and cooked ingredients.

  • Adaptogens - Can potentially help your body deal with stress in the long run!

  • Food Quality - Choosing sustainable, grass fed, pasture raised, local, organic options won't help performance, but it will increase long term health. 

  • Gluten Free - Glutenless foods might be easier to digest for use in training sessions, but unless you have Celiac or a sensitivity, no need to blacklist the compound.  

  • Food Timing - Eating specific things at specific times can largely impact performance.  

  • Weight Loss - If you have weight to lose and do it in the right way… then YES it will definitely help all aspects. However, lose too much or go at it in the wrong way and you risk long term performance and overall health.

  • Nutrition Counseling - I’m biased, but this is a WIN WIN WIN. So get on board & see results.


There are many other nutrition strategies that can be used outside of this list. And these outcomes are just the most basic overview of how the strategies affect health vs performance. Each individual is different and could benefit from a personalized approach to manage the best for their body, lives, and sport as a whole.