Fix Fueling Mistakes to Perform Like These Athletes
- Dawn Weatherwax, RD,LD,ATC,CSCS
- 3 days ago
- 2 min read
6 Signs of MisFueling
Many athletes train hard but don’t gain strength, weight, or muscle.
Parents often say:
• “My athlete eats constantly but can’t gain weight.”
• “They’re exhausted during practice.”
• “They train hard but nothing changes.”
Often the problem isn’t training.
The 4 Athlete Fueling Zones
Athletes typically fall into one of four fueling patterns.
Under-Fueled
Not enough calories for training demands.
Reactive Fueling
Eating only after training when the body is already depleted.
MisFueling
Eating regularly but missing key nutrients or timing.
Performance Fueled
Strategic fueling before, during, and after training.
This is when athletes see better recovery, strength gains, and muscle growth.
6 Signs Your Athlete May Be MisFueled
Watch for these common signs:
• fatigue during practice
• heavy legs or low energy
• difficulty gaining weight or muscle
• slow recovery between practices
• dizziness or headaches during training
• frequent illness or injuries
These signs usually indicate fuel timing and hydration problems, not lack of effort.
How Proper Fueling Improves Athlete Performance
Correct fueling supports:
• better training energy
• faster recovery
• lean muscle development
• improved strength and endurance
Many athletes simply need a structured fueling strategy.
Learn How to Fuel Athletes for Performance
Learn more fueling strategies, snack ideas, and performance nutrition tips on Food for Speed TV.
Find out if your athlete may be under fueled or misfueled.
Sports Nutrition 2Go provides fueling education and resources for athletes and families.
Food always comes first. When supplements are needed, choose products that are vetted for athletes.
Frequently Asked Questions About Athlete Misfueling
### Why is my athlete always tired during practice?
Athletes are often tired during practice because they are under-fueled or dehydrated. Without enough carbohydrates, fluids, and electrolytes before training, muscle glycogen and energy drop quickly.
### Why can't my athlete gain weight or muscle?
Many athletes train hard but do not eat enough calories or protein to support training demands. Consistent fueling before training and recovery nutrition after training are critical for lean muscle growth.
### What should athletes eat before practice?
Athletes should eat carbohydrates, protein and healthy fats if have time before training to support energy and performance. Examples include fruit, yogurt and nuts, a smoothie, rice with eggs or chicken and olive oil, or a sports drink with a carb snack when time is limited.
RELATED RESOURCES ON ATHLETE FUELING
Learn more about fueling athletes and improving performance.
Sports Nutrition 2Go
Food for Speed TV – Athlete Nutrition and Performance
American College of Sports Medicine. Nutrition and Athletic Performance
International Olympic Committee Consensus Statement on Sports Nutrition
National Strength and Conditioning Association
Academy of Nutrition and Dietetics – Sports Nutrition Resources
Gatorade Sports Science Institute – Hydration and Performance Research
U.S. Anti-Doping Agency – Supplement Safety Guidance
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