Fuelling for Performance, Recovery & Long-Term Health

Whether you're hitting the gym, preparing for a big game, running with your mates, or just trying to feel more energised throughout the day, how you fuel your body makes a big difference. This blog breaks down the what, when, and why of fuelling for performance and recovery.

Why Fuel Matters

Food is fuel. Just like a car needs petrol, your body needs energy from food to run well. Under-fuelling and dehydration can take a toll on the body, even if it’s unintentional.

Possible effects of under-fuelling include:

  • Fatigue, sluggishness, and poor performance

  • Low mood, irritability, poor focus

  • Increased risk of injury or stress fractures

  • Muscle breakdown

  • Hormonal changes (e.g. irregular periods or low testosterone)

  • Ongoing soreness and illness due to poor recovery

Effects of dehydration can include:

  • Early fatigue and reduced endurance

  • Poor concentration and slower reactions

  • Cramps, dizziness, and increased injury risk

  • Poor temperature regulation and a higher heart rate

What Your Body Needs: Your body needs a mix of carbs, protein, fats, fibre and fluids.

Carbohydrates = Quick Energy:

  • Used during exercise

  • Replenish glycogen stores post-exercise

  • Found in: bread, pasta, rice, fruit, cereal, potatoes

Protein = Muscle Repair & Recovery:

  • Needed for building and repairing muscles

  • Best spread evenly across the day (every 3–4 hours)

  • Found in: eggs, dairy, tofu, meat, chicken, legumes

Fats = Long-Term Energy & Hormonal Health:

  • Important for recovery, hormone function, and brain health

  • Found in: avocado, nuts, seeds, olive oil, salmon

Fibre = Gut Health & Inflammation Control:

  • Supports digestion and regularity

  • Provide antioxidants to reduce inflammation

  • Aim for a variety of colours every day - Eat the Rainbow!

Timing Your Fuel

2-3 Hours Before Exercise (Pre-Training Meal): Aim for a balanced meal with carbs, protein and a little fat.

Meal Ideas:

  • Rice or pasta with chicken and veg

  • Wrap with egg, salad, and hummus

  • Smoothie with milk, banana, oats, and peanut butter

  • Yoghurt with muesli and fruit

30–60 Minutes Before Exercise (Primer - Snack): Topping up energy stores before exercise helps prevent fatigue and improves performance.

Quick Snack Ideas:

  • Banana

  • Jam sandwich or rice cakes with honey

  • Juice popper

  • Muesli bar

  • Fruit pouch

During Exercise (If Lasting Over 60 Minutes):

  • Sip fluids regularly (water or sports drink)

  • Aim for 30–60g of carbs per hour if training intensely

Examples:

  • Sports drink or electrolyte solution

  • Jelly lollies, fruit, or dried fruit

  • Energy gels or chews (if tolerated)

Post-Exercise Recovery: Recovery nutrition helps your body repair and rebuild.

  • Carbs to replenish energy stores

  • Protein to repair muscle

  • Fluids to rehydrate

Recovery Snack Ideas:

  • Smoothie with yoghurt and fruit

  • Chocolate milk

  • Sandwich with lean meat or egg

  • Up&Go or Sustagen

Eating for Health vs. Eating for Performance

Health-Focused Eating:

  • Supports day-to-day wellness, immune function, and long-term health.

  • Eat these foods regularly throughout the day.

Performance-Focused Eating:

  • Used around training or competition for extra fuel and fast recovery.

  • In addition to your everyday nutrition, not in place of!

The two work together - every day nutrition builds your foundation, and performance-focused food supports the extra demands of exercise.

Listen to Your Body:

  • Hunger is normal, especially if you’re active.

  • Feeling tired, moody, or sore? It might be a sign your body needs more fuel.

  • Try to eat every 3–4 hours and hydrate consistently throughout the day.

Take-Away Message

Fueling isn’t about being perfect or cutting foods out - it’s about giving your body what it needs to perform, recover, and feel good.

  • Prioritise regular meals and snacks

  • Include carbs, protein, fats, fibre and fluids

  • Tune in to your body’s needs - more movement often means more food

  • Strong is better than depleted

  • Eating enough helps you train harder, recover faster, and stay healthy long term.

Need More Guidance?

For individualised advice and support, our Sports Dietitian Shanna is here to help!

To book an appointment, visit the link below or call us on 07 4566 0765.

Leah Stjernqvist