The “Nutrition Pizza” Framework: A Simple Guide to Nutrition Prioritisation for Athletes

When it comes to fuelling your body for peak performance, better health, or just feeling good day to day, knowing where to start with nutrition can feel overwhelming.

Should you track your macros? Load up on supplements? Try to nail your post-workout meal timing down to the minute?

Talk about situational overwhelm.

That’s why I created the "Nutrition Pizza of Prioritisation" – an easy, visual (and delicious in knowledge) way to understand what really matters first when it comes to nutrition.

Or should I say what matters in order of magnitude as far as having an impact on results (as you can argue all these components are important in the grand scheme of things).

This combines my Dietitian nerdyness for nutrition success and my love for a delicious pizza.

Like any great pizza, success in nutrition is all about the right layers, in the right order. And done in the right way (but that is beyond the scope of this blog).

Let’s break it down...

​🍞 The Crust Foundation: Calories, Mindset, Habits & Behaviours

No crust = no pizza.
​
Similarly, without a solid foundation of calorie balance, a healthy mindset, and consistent daily habits, the rest of your nutrition strategies won’t hold together.

• Calories are king: whether your goal is fat loss, muscle gain, performance, or maintenance, your calorie intake is the biggest piece of the puzzle at the foundational/fundamental/baseline level.
  
  
• Mindset and habits: You can’t out-diet a chaotic, unstructured and finely tuned routine or a self-sabotaging mentality. Building sustainable behaviours matters more than chasing quick fixes and is underpinned by your habits and behaviours - the road lines of your journey. 

In short? No matter how fancy your toppings, if the crust isn’t right, it’s all going to fall apart.Think about the best pizza’s you’ve had…the crust was a big deal.

🍅The Secret Sauce: Macros + Micronutrients

Next layer: the sauce! It’s not always front and centre, but it makes everything taste (and work) better.

Here, we’re talking about macronutrients (protein, carbs, fats) and micronutrients (vitamins, minerals).

• Macronutrients support your energy, recovery, muscle building, and fat loss.
  
  
• Micronutrients (think iron, magnesium, calcium, B vitamins etc) keep your internal systems humming along and finely tuned (the spark plugs in a way) - and skimping here can leave you feeling sluggish or stuck over time.
  
  

Dialling in the right macro ratios and ensuring micronutrient coverage fine-tunes the engine once your calorie foundation is set.

Just like a good sauce elevates a good crust, so does a good macro and micro strategy elevate your core nutritional foundation of calories and habits/behaviours.
​

🧀The Cheesy Goodness: Timing, Distribution, Fuelling & Hydration

Now we’re getting fancy…and extra delicious.

This cheesy layer represents the nutrient timing, meal distribution, and fuelling strategies that support your training and recovery. Plus, hydration — the often-forgotten MVP!

Once you have everything else in place then you can look into optimising for the “optimisers”. Think things like: 

• Strategically eating your protein across the day
• Timing specific meals and snacks around training 
• Hydrating your body well and consistently
• Recovery principles for optimal performance and health
  
  

These strategies can make a good nutrition plan even better, but they’re only worth focusing on once your crust and sauce are locked in.

Good cheese without a good crust and sauce is just a gooey mess of a pizza. Same for your nutrition.

🍄 The Extra Toppings: Supplements

Last but not least: the toppings.

Yes, even pineapple, because with pizza, do whatever the **** you want to do! 

Supplements (including protein powders, creatine, electrolytes, and sports drinks), can enhance an already strong nutrition game.

But remember: supplements are a bonus, not a base.

They won’t magically fix poor calorie balance or bad habits. Nor do they fuel and recover you if your food game is not good to rock solid. 

Use them wisely, with guidance, and don’t build your entire strategy around them. And importantly, don’t rush them until you have the rest of your “pizza” in place.

A good cheese pizza is still delicious. The toppings by themselves are missing something and never truly make you feel happy - not like a properly curated and execute circle of happiness.

Disclaimer: Not Every Slice Needs to Be Perfect

Let’s be real…you don’t need a flawless pizza to enjoy a great meal, and the same goes for your nutrition. 

Nobody’s hitting every macro target, perfect meal timing, and hydration goal every single day (not even professional athletes, believe it or not). 

Your body is pretty resilient and can handle some “cheesy” days or missing a topping here and there without crashing the whole show.

So, if your nutrition pizza looks a little uneven sometimes, don’t stress.

Focus on building a strong crust. The calorie, mindset, and habit foundations will have you slicing your way to success. 

After all, even the best pizzas have their quirks, and that’s what makes the journey so unique to you. Just like your pizza preferences and order. 

Final Slice: Get Your Pizza Right, and the Results Will Follow

The truth?

You don’t need a million fancy hacks or a supplement stack taller than you are.

You need the right fundamentals, stacked in the right order - just like a good pizza.

If you’re unsure where your own “Nutrition Pizza” might be a little soggy (or missing a crust altogether!), working with a qualified Sports Dietitian can be the game-changer.

I help athletes, active professionals, and everyday legends just like you build a better, stronger foundation - from habits, to macros, to fuelling for performance directly.

Want your nutrition to actually work for you? 

Reach out today to see how 1:1 online nutrition coaching could help you create your very own ultimate Nutrition Pizza!

Need Help Dialing It All In?As a Sports Dietitian, I work with athletes of all levels to create personalised nutrition plans that support their goals.

Whether you need help with meal planning, performance fueling, or recovery strategies, I’ll take the guesswork out of it and give you a clear, Dietitian-backed plan that works for you as the individual that you are.

There is no one-size-fits-all all approach to nutrition in the end…allow me to go bespoke on you and create some custom-fit nutrition programming. 

So ready to level up your nutrition? Let’s chat about your goals - contact me here (or You can also email me at: [email protected]) and let’s build a game plan that works for you!

If you are ready for “comprehensive level” full nutrition coaching solutions and feel I am the right Sports Dietitian for you, then you can alternatively apply now directly to see if we are a good fit.

Simply CLICK HERE and start the process for reaching your peak potential and getting the body you feel happier, healthier, and more confident in.

Looking forward to taking out the guesswork and helping you “figure out this nutrition thing”. 

Sports Dietitian and Coach Aleksa

Brisbane Sports Dietitian and Nutritionist