5 Non-Negotiables to Avoid Underfuelling

Preseason and peak endurance training are officially here — which means training sessions are longer, schedules are tighter, and nutrition and recovery demands are higher. For many athletes, nutrition (unfortunately) slips to the back seat, putting you at risk for low energy availability (LEA) — a common but often overlooked reason for fatigue, slower recovery, injuries, and stalled performance gains.

If you’ve been feeling more tired than usual, struggling to hit your training targets, or getting injured more often, this could be why.

LEA happens when the energy you’re taking in through food isn’t enough to cover both your training demands and the energy your body needs for normal daily functions like breathing, regulating your body temperature, and — for menstruating athletes — having a regular cycle. It doesn’t just affect your performance; it impacts every system in your body:

• Muscles → slower recovery, higher injury risk

• Immune system → more colds and illnesses

• Hormones → menstrual changes, low testosterone, poor bone health

• Mind → brain fog, low motivation, irritability

And that’s just naming a few…

Let’s talk about 5 non-negotiables you need to put in place to avoid LEA and train at your best.

1. Don’t train fasted

Starting sessions fasted is a fast track to fatigue and muscle breakdown. I see this most often in athletes who train early in the morning. Every workout needs fuel — yes, even the 6 a.m. ones. 

Having carbs before training tops up your fuel stores so you can feel stronger, last longer, and recover faster. Even a small snack like a banana with peanut butter, white toast + honey, or a glass of orange juice can make a big difference in avoiding underfuelling. 

Check out my What to Eat Before Infographic for ideas. When I work with my athletes one-on-one, we build a pre-workout fuelling strategy that fits their personal needs and training demands.

2. Refuel Immediately After Training

The 30–60 minutes after a workout is your prime recovery window. This is when your body is most efficient at replenishing glycogen and repairing muscle. Aim for carbs + protein within that window to maximize recovery and show up stronger for your next session. 

In LEA, appetite often drops after intense exercise because blood flow is prioritized for working/recovering muscles, not digestion. But even if you’re not hungry, recovery nutrition is non-negotiable — I like to call this eating for self care! 

Not sure what to eat? See tip # 3.

3. Use Liquid Nutrition When Appetite Is Low or Time Is Tight

Smoothies, chocolate milk, yogurt drinks, or even nutrition shakes like Ensure or Boost can really come in handy for busy athletes when you’re on-the-go all the time. Especially when appetite is low or you have double training sessions, they can provide quick energy and nutrients without feeling overly full.

4. Eat Regularly

Going long stretches without fuel makes it harder to meet your daily energy needs and increases the risk of LEA and underfuelling. Aim to eat every 3-4 hours (meals and snacks), to keep energy levels steady and recovery on track. Most athletes need 3-4 meals plus 1-3 snacks daily. 

Check out my Building Performance Plates (Step-by-Step Guide) for creating balanced meals that support your training. When I work with athletes one-on-one, we create a fuelling strategy that fits their schedule, training demands, and access to food.

5. Prioritize Sleep & Rest Days

Training isn’t just about what you do in the gym or on the field — it’s also about what you do in between. Sleep and rest days are the most underrated recovery tools you can have.

More training means more sleep is needed to adapt and repair. Aim for at least 8 hours per night — less than that can raise cortisol (a stress hormone), slow recovery, and impair carb storage and muscle building. 

Rest days are equally important. When performance plateaus or strength gains stall, the answer is rarely “more training” —it's often a sign of LEA. Taking one to two rest days each week allows your body to restore energy, rebuild muscle, and come back stronger  — rather than pushing yourself toward higher injury risk.

Avoiding Underfuelling Starts Here: Your Next Step

Underfuelling doesn’t just cost you performance — it impacts your health, recovery, and ability to train consistently. By putting these 5 non-negotiables into practice, you’ll give your body what it needs to adapt, get stronger, and stay at the top of your game.

Still struggling with effects of LEA? Book a free discovery call with me, I'd love to connect and have the opportunity to help you start training with the energy you deserve.