7 Common Signs Of Poor Fuelling and Nutrition as an Athlete (And How To Fix It!)

As athletes, we often push ourselves to the limits, whether that be in the ol gym or on the field/court/stage. But sometimes, no matter how hard we work and try to level up, things just feel... off. 

We’ve all been there—dragging ourselves to the gym, struggling through a workout or two, and basically wondering why things aren't quite clicking.

If you've been struggling with fatigue, lackluster performance, or a case of the “grumps” that even coffee or a good walk can't fix, the culprit could be your nutrition.

As a Sports Dietitian, I’ve seen this time and time again—food isn’t just fuel, it’s the key to keeping your body and mind at their peak. I often work with athletes who don’t actually realise that their nutrition could be the missing piece of the puzzle, and you might be the same.

So maybe it is time for you to take a better look at your “plate”...

Let’s explore the 7 common signs that your body isn’t getting the fuel it needs and how you can turn things around sooner rather than later!

1. Fatigue and Low Energy Levels

Feeling like you are dragging yourself across the court or field? Or maybe the weight bench is making you think about nap time? 

This isn’t normal nor a safe position to be in. Constant tiredness, especially when it persists beyond a normal busy day or tough workout, is a nutrition red flag. 

If you’re fuelling poorly (whether it be missing nutrients, poor macronutrient strategy, lack of calories, or a crappily designed diet plan), your body simply won’t have the energy it needs to perform.  

Inadequate carbohydrate intake, poor hydration, or insufficient calories can all lead to that annoying noon-time crash and not competing at the level you want in your chosen sport.  

As a Sports Dietitian, I work with athletes to identify where they’re falling short nutritionally and create strategic nutrition plans that support consistent energy levels among other things.

2. Decline in Performance on the Field/Court

You’re no longer the athlete you used to be or want to be, your times are getting slower, your strength is plateauing (or dare I say, dropping), and those personal PR’s and bests seem like a distant fading memory. Sound familiar? 

Poor performance in your sport can be directly linked to what’s on your plate (or not on your plate….ba dum ching hahah). Skipping meals, eating the wrong foods, not eating enough of the right ones (or in the right way) or not recovering properly can all impact your athletic abilities directly. 

Athletes need to refuel their bodies adequately to maintain strength, endurance, and speed. And all of these in combination determine the athlete you can be - no matter if its a team sport or an individual sport. 

I often find myself helping clients fine-tune their pre and post-workout meals to ensure they’re optimizing performance, fuelling, and recovery; both in training and competition. 

3. Mood Swings and Irritability

Ever notice how a hangry athlete is no fun to be around? Call it the grumps. Call in the mood. Call it hangry as most do…

The truth is that when your body lacks proper nutrition, your mood can take a serious hit. 

Low blood sugar levels or inadequate intake of key nutrients like magnesium, B vitamins, vitamin D, and omega-3s (to name just a few) can lead to irritability and even mood swings. 

If you’re snapping at teammates, family, or your training partner for no reason, it might not just be stress (though it could be that too, remember none of this list is exhaustive or 100% conclusive) —it could be what (or mostly what you’re not) eating. 

This is something I’ve addressed with many athletes and gym-focused clients I work with, helping them recognize the impact nutrition has not only on performance but on mental well-being too.

4. Slower Recovery Times and Lingering DOMS (Delayed Onset Muscle Soreness)

Delayed onset muscle soreness (DOMS) is normal after an intense workout or gruelling game (been there, done that), but if you're still sore days later or can’t seem to recover between sessions like you used to or should be, then poor nutrition practices could be to blame. 

Without the right balance of protein, carbohydrates, and dietary fats; your muscles can’t repair and recover efficiently. 

A lack of electrolyte balance and proper hydration can also slow down recovery progress further, leaving you feeling like you’re a heavily used battery—long after the game or training block is done.

When a client is seeing poor recovery outcomes, we focus on bridging the gap by addressing fuelling and recovery strategies and ensuring macronutrient and micronutrient needs are better met.

5. Reduced Focus and Concentration

Are you finding it hard to stay sharp and locked in during games or even in your day-to-day life? 

Nutrition plays a key role in brain and mental health, and an imbalance of nutrients and caloric adequacy can lead to difficulty concentrating or staying mentally focused and switched on. 

Mentally acuity is what we call it and it is something every athlete needs to be thinking about. 

Nutrition gaps such as low carb intake, dehydration, iron deficiency, or insufficient omega-3 fatty acids can make it harder to stay in the “mental zone” during a training session and while in the middle of the art of competition. 

Make sure your diet supports both your body and your brain. Nutrition is the pillar of both physical and mental game as I like to say.

6. Frequent Illness or Increased Injury Risk

If you’re catching every cold or flu that’s going around or dealing with constant injuries, your immune system could be compromised and/or your recovery game is crappy, respectively. . 

Properly tuned nutrition helps fortify your immune system and feeds your “defences” and supports tissue repair. For example, inadequate intake of vitamins like C and D, or minerals like zinc, can weaken your body’s ability to fight off illnesses or heal from strains, sprains, and other common sports injuries. 

Fuel well, and your body will thank you by staying in the game for longer. Can you boost an immune system? No. Can you fortify it over time with good quality, strategically inclined fuelling? Yes. 

Also, if you are eating poorly, your mental acuity can drop which increases the risk of injury through poor decision-making and less control over your body during competition and training. Food for thought. 

This is why as a Sports Dietitian, part of my job is improving my clients’ immune strength too, so that they can be in the game longer and perform harder.

7. Loss of Interest in Hobbies, Family, work or Classes

When you're consistently not eating well enough, your body can shift into survival mode, focusing energy on the essentials—like keeping you awake and moving. 

It can also be a simple case of not fuelling properly leading to you not having the energy or mental bandwidth to focus on other things, leaving you coasting through and losing interest across the board. 

This can leave you feeling “blah” and “meh” about things that used to excite you and bring you joy outside of the gym and your sporting endeavours. 

Low-quality nutrition plans can lead to mental and physical burnout, reducing motivation for hobbies, spending time with family, or even staying engaged in class or work - all key areas in your life for one reason or another. 

If you find yourself zoning out, it might be time to consider again what’s on your “plate”. Are you missing key ingredients in your nutrition plan that is creating a less enjoyable life? 

This is probably the least tangible or thought of sign of poor nutrition in this list but one not many people think about. So I hope it gives you a new perspective on this.

Recap

Athletes thrive when their bodies are properly fuelled, but poor nutrition can sneak up on even the most dedicated competitors or fitness enthusiasts. 

If you’re noticing any of these signs, don’t stress—it’s never too late to make a change and level up your nutrition game. 

As a Sports Dietitian, I help clients get back on track by focusing on designing a nutrition game plan that is centred on fuelling principles, nutrient-rich foods, staying hydrated, and prioritizing recovery. 

By making a few simple adjustments, you can fuel better and feel better, setting yourself up for peak performance both on and off the field. 

So perhaps it is time to really put your focus on reaching your peak potential. 

If you’re noticing these signs and want professional guidance tailored to your specific needs, reach out to me to explore personalized nutrition coaching. I’ll create a plan tailored to your goal/s so you can fuel better, feel better, and perform at your best level.

So before I leave you….

I have a couple of questions for you. 

Do you feel you need expert guidance when it comes to your fuelling, recovery, and nourishment?
Not seeing the body you feel happier, healthier, and more confident in?
Performance lagging like an early 2000’s dial up internet setup?

I may be able to be of assistance. 

If you are ready to take your nutrition and body to the next level and elevate your performance (which ever that may look like for you) in a way that doesn’t make you want to punch your Sports Dietitian, then let’s chat.

I have developed a bespoke nutrition coaching solution that allows you to work with me personally 1:1 to help start bridging the gap between where you are now and where you want to be with your physique & performance. 

In this program, I'll personally coach you using my flexible nutrition system to help you harness the power of calories and macro strategy to regain your competitive edge - think of it as a bespoke nutrition solution that empowers you to eat better to achieve better. 

Let’s take out the guesswork from performance nutrition strategy and set you up for true success going forward - all with me by your side. 

If you want to have someone in your corner guiding you with all this, ensuring you only focus on the ‘right stuff’, and get better results while doing it all… send me an email and let’s chat.

I do high level nutrition coaching for active professionals and athletes and I have spots open for new clients wanting to leverage the power of nutrition with a Sports Dietitian. Whether you are after a Basketball Dietitian or need coaching for any other sport, I got your back. 

Interested in learning more? 

Simply email me at: [email protected] to have a chat about this and see if we are a good fit to work together and get you your best results yet. 

Or to apply now to see if you are a good fit, simply CLICK HERE and start the process for reaching your peak potential. 

Sports Dietitian and Coach Aleksa

Brisbane Sports Dietitian and Nutritionist