Athlete Nutrition: You Don’t Have To Be Elite To Be Under Fueled
You don't have to be elite to be under-fueled
Let me guess: You're putting in the training and eating “well”, but you’re still tired, stalled, or getting hurt. Your labs are "normal." Nobody has asked the most basic question: are you eating enough for your training?
Exercisers of all levels need proper fuel
If you’re moving your body with intention (no matter how intense or how much!), this applies to you. Maybe you’ve set a goal to hit the gym 3x per week after a sedentary summer, signed up for a local 5k or are taking a big swing at Hyrox. No matter where you are on your fitness journey, your nutrition matters.
Why you feel SO confused about how to eat:
The general discourse on nutrition is not aimed at active people. In fact some of the advice we “absorb” in the news, social media and podcasts can be down right misguided or harmful.
What works for your gym buddy, sister, or running pal might not be right for you. Just because everyone eats doesn’t mean everyone is an expert on nutrition.
You’re GP is focused on ruling out disease, not optimizing your performance. That’s why your visit is 10 minutes long and you leave with the generic advice to “just eat healthy”
Where I start with every athlete:
I take the guesswork out of how to fuel your body.
We start by assessing:
Energy availability (Are you eating enough to meet your needs?)
Macro- and micronutrients (How is your nutrition breaking down into carbohydrates, proteins, fats, vitamins, and minerals?)
Nutrient timing (When are you eating/ how is your nutrition distributed through the day and around your exercise?)
Sport-specific considerations (what are the specific demands of your sport?)
Hormonal and lifespan considerations (Where are you at in life and how does that influence your needs?)
Individualization (Making it fit you - your preferences, your busy schedule, what is going to work for you)
Signs you might be under-fueled: A quick self-check
Eating the same amount despite increasing training
Low carbs, especially as an endurance athlete
Rigid or restrictive eating (think: “Food rules” or many off-limits foods)
Lots of high-fibre, high-water foods that fill you up without much energy
Long gaps between your meals and snacks or exercising on an empty stomach
Struggling to eat enough on big training days due to low appetite or nausea
Repeat injuries, illnesses, or changes to your cycle
Why this matters beyond performance
Running on empty is a health issue, not just a performance problem. By addressing this, we can avoid consequences like poor bone health, fertility concerns, low mood, and cardiovascular changes.
What to expect at a visit
Your first visit is a place to have your concerns heard, set goals for your health, and create a plan to seek answers. By your second visit, we identify why your body has been struggling and develop a personalized plan to fix it. No more guessing or generic advice. Just answers and a plan built for your body.
If this sounds like you, let's talk.
I see athletes of all levels in North Vancouver, Kitsilano, and virtually across BC.
About the author: Dr. Katrina Allison, ND is a naturopathic doctor in North Vancouver and Kitsilano who works with active women and female athletes on hormonal health, nutrition, and performance. She's also a competitive marathoner.
This post is for education only and isn't a substitute for individualized medical advice.