Cut out all carbohydrates, eat only low fat food products, don’t use gels…where do you start as an introduction to fuelling? It can get quite confusing with all the information that is out there on nutrition for athletes. Especially because these days, everyone is an undercover expert on this topic.- and let’s not forget about all the information that is out there on the internet.

So we decided to team up with Mariella Sawyer, a qualified dietitian, sport scientist and elite triathlete, to give us some more insight on sport nutrition and to bust some of the myths that are out there, to help us understand this topic a bit better.

Fuelling Do’s


  • Do eat to fuel: As active individuals we need to keep in mind that we need to fuel our bodies well in order to perform and let us exercise. Eg: Yes, nuts are healthy to snack on but they will probably not give you the fuel you require before a big interval session.- in this scenario you would be better off eating some wholegrain bread with peanut butter.


  • Do balance your meals and snacks: An easy guideline to stick with is making sure you are incorporating a healthy form of carbohydrates, protein and fat in all your meals and snacks. This will ensure good blood sugar control and help you to fuel for your sessions.


  • Do manage your stress: In our modern day and age, life is fast paced and stress levels are often very high. Eating in a stressed environment, while being stressed and rushed is not the best as it negatively influences digestion, nutrient absorption as well as the food choices we make.


  • Do remember that balance is key. Everything in moderation is what they say and it truly is a good phrase to live and eat by. A piece of chocolate every now and then never hurt anybody.

Fuelling Don’ts


  • Don’t get dehydrated: A big topic on its own: But hydration is often forgotten about when speaking about diet. Are you drinking enough? An easy indicator is the colour of your urine- clear is good!


  • Don’t forget that you are an individual and what works for you may not work for someone else.


  • Don’t forget about variety in your diet. This is important to ensure that you are getting a good variety of nutrients and are meeting your nutritional requirements.


  • Don’t get caught up in fad diets. If it sounds too good to be true, it probably is. Cutting out any whole food groups is not a sustainable or healthy way of living.


  • Don’t starve yourself. Nothing good ever came from being hangry (hungry and angry) and it is important to eat regular meals and snacks (I recommend 3 meals, 2 snacks). Often the type of foods eaten are the culprit- Remember to balance your meals.

Stay tuned for more helpful posts from Mariella and her nutrition blog every monday…please let us know in the comments section below on what topics you’d like her to cover.

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