"From Fuel to Fast: How One Week of Better Eating Broke the Plateau!" 🏅🍽️"
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Jan 23
- 8 min read
Updated: Jun 23
From Fuel to Fast: How One Week of Better Eating Broke the Plateau! 🏅🍽️
Introduction:
Have you ever wondered what a difference a single week of focused nutrition can make? Meet the athlete who went from plateauing for over a year to smashing personal bests at a meet — all because they took fueling seriously. Let’s dive into the magic behind their success and how you can apply the same principles to your athlete’s routine.
The Game-Changing Moment:
Last week, I received a message from a parent that made my day: “Hey Dawn, my athlete worked hard last week to increase his fuel intake! I know one week isn’t enough to turn everything around but look at these results from the meet last weekend. This is from a kid who really hadn’t dropped much time over a year!”
That’s right—just one week of intentional fueling helped this athlete break through a year-long performance plateau. What changed? Let’s break it down.
The Secret Sauce to Success:
Consistent Fuel Intake:
They focused on eating enough to match their energy output. Training burns serious fuel, and under-fueling is one of the biggest barriers to athletic improvement.
Quality, Not Just Quantity:
They included nutrient-dense options like whole grains, lean proteins, healthy fats, and fruits and vegetables to support overall health and energy levels.
Carbohydrate Timing:
Carbs became their best friend! By incorporating pre- and post-training carbohydrates, they ensured their muscles were fueled and recovered effectively.
Hydration and Electrolytes:
Hydration was a priority, with a plan to drink 32oz of fluid and consume 1000mg sodium before 9am, followed by balanced hydration throughout the day.
How You Can Replicate This Success:
Ready to help your athlete level up? Here’s how you can start:
Fuel Early and Often: Start the day with a balanced breakfast that includes carbs, protein, and healthy fats.
Snack Smart: Keep energy levels steady with nutrient-packed snacks like banana and nut butter, trail mix, or a Greek yogurt parfait.
Pre-Event Nutrition: 30-60 minutes before training or competition, have a liquid carb option like a sports drink or smoothie for quick energy.
Hydrate Like a Pro: Follow a hydration schedule similar to the one mentioned above, adjusting for your athlete’s needs.
Testing Can Help Your Athlete:
Understanding your athlete’s unique needs is crucial for maximizing their performance. Here are some ways to use testing and tracking to gain insights:
Muscle Sound and Fuel Analysis: Testing can reveal whether an athlete’s muscles are properly fueled. Low fuel? Go slow. Low fuel means growth is limited, recovery isn’t optimal, and muscles can’t perform at their best.
Metabolism Testing: Knowing exactly how much your athlete is burning allows you to tailor their intake precisely. This ensures they’re neither over- nor under-fueled.
Food Intake Tracking: Using an app like Cronometer, parents can track what their athlete is eating and compare it to their nutritional needs. This approach is particularly helpful if the athlete is sensitive about directly tracking their own food intake.
Get the Tools to Thrive:
On my website, you’ll find:
A free guide with 30+ liquid carbohydrate options for pre-training and competition.
Tips and tricks to optimize recovery and long-term performance.
Dawn Weatherwax’s Sports Nutrition Academy: This all-in-one platform calculates your athlete’s precise fuel needs, removing the guesswork. You can pick out menus tailored to the results and get started immediately with ease. Gain expert guidance to address challenges and set your athlete up for success.
Conclusion:
One week of consistent fueling made a remarkable difference for this athlete. Imagine what a month, season, or year could do! If you’re ready to help your athlete crush their goals and feel unstoppable, visit my site for resources, meal ideas, and more.
Let’s fuel greatness together!
👉 Download Your Free Guide Here
🌈 Click the link to get your FREE download on 30 Liquid Options 30-60 minutes Prior!
Micah Markley
In the world of sports, achieving peak performance goes beyond just rigorous training and practice. Nutrition plays a pivotal role in enhancing an athlete’s strength, speed, and overall capabilities. At SN2Go & DWSNA, athletes are discovering how the right nutritional guidance can transform their game.
Take Michael Markley, for example. Starting his journey with a struggle to gain weight, he has now added over 40 pounds of lean muscle, becoming not only leaner and faster but also a leader on his team.
This transformation was not just about hitting the gym harder but incorporating specialized sports nutrition and testing into his training regimen.
The Academy focuses on personalized nutrition plans that cater to individual needs, ensuring that athletes fuel their bodies for optimal performance. Whether it’s through “Food for Speed” blogs or the interactive SN2Go platform, athletes have access to resources that help them fuel, grow, thrive, and dream.
The importance of nutrition is echoed in their motto: “Fuel your goals & dreams!” With a variety of snacks and hydration options, they provide a comprehensive approach to athlete wellness. Emphasizing the need for proper fueling, the Academy ensures that every athlete is equipped with the knowledge and tools to succeed.
Join the wave of athletes who are not just training hard but also eating smart. With the right nutrition, your potential is limitless. Fuel your performance and see the difference it makes in your journey to greatness.
Ready to fuel your body and dreams every day?
Join my DWSNA Academy
Why?
Because I want to support your Goals & Dreams NOW!
Listen to the Podcast
For more insights into sports nutrition and athlete performance, check out our podcast, "Food for Speed," available on YouTube. Hosted by Dawn Weatherwax, a
renowned Sports RD (Registered Dietitian) and CEO of SN2Go and DWSNA, the podcast offers valuable tips and strategies
for optimizing nutrition.
Personalized Nutrition and Testing Services
At SN2Go, we provide personalized nutrition and testing services tailored to athletes' needs. Whether you're an individual, part of a team, club, or school, DWSNA offers expert guidance at your preferred pace.
Fueling Dreams
Thank you for joining us on this journey to better nutrition and peak performance. Fueling your body with the right nutrients can be a game-changer. Keep fueling those dreams and cheering from the sidelines!
Explore more at SN2Go.
Keep running, keep fueling, and keep dreaming big!
Stay Connected
For more tips and updates, follow us on
Fueling Youth Sports
Proper nutrition is a critical part of youth
sports. It's essential to understand how much fuel young athletes need, what they should eat, and when. Proper hydration also plays a significant role in their
performance and recovery. Join Dawn Weatherwax's Sports Nutrition Academy for comprehensive guidance on building a better student-athlete through nutrition and testing. This will optimize their growth, academic performance, and athletic ability.
The Cheerios™ Team Challenge
The Cheerios™ Team Challenge is a fun and exciting way to promote healthy eating and team bonding. The challenge is simple: You, a DUO or a team must incorporate any Cheerios™ flavor in your meal or snack. Take a bite, Tag and post a pic
#cheeriosteamchallenge @sportsnutritiontogo to participate. https://www.facebook.com/groups/cheeriosteamchallenge/
Meet the Wonder Woman Behind the Challenge
Get ready to meet Dawn Weatherwax, the wonder woman behind Sports Nutrition 2Go and Dawn Weatherwax's Sports Nutrition Academy. She is the mastermind behind this challenge
and she is committed to promoting healthy eating habits among athletes, coaches, parents and everyone else. Don't wait, gather yourself, a DUO or a team and participate in the Cheerios Team Challenge today. Let's get this party started!
COME JOIN THE SUCCESS!
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FAQs: How Did Better Fueling Help This Swimmer Drop Time So Fast?
❓Can nutrition really make a difference in just one week?
Yes. When an athlete is underfueled, performance often stalls. Even one week of consistent fueling—especially adding carbohydrates before training and recovering with the right nutrients—can improve energy, recovery, and race times.
❓What did the swimmer change that made the biggest impact?
The athlete focused on:
Eating enough total fuel (calories)
Carb timing before and after training
Hydration + sodium first thing in the morning (32 oz + 1000mg sodium before 9am)
Liquid fueling 30–60 minutes before practice or events
❓How much should a swimmer eat?
It depends on their age, weight, training volume, and growth stage. Many teen swimmers need 2500–4500 calories per day, including:
40–55% carbohydrates
20–30% protein
25–35% healthy fats
👉 Get a custom calculation using our Fuel-to-Win Quiz.
❓What are good pre-swim snacks?
Top liquid options 30–60 minutes before:
Sports drink (no artificial dyes)
Banana + honey smoothie
Fairlife chocolate milk
White grape juice + pinch of salt
Coconut water + applesauce pouch
🎁 Download the Free 30+ Liquid Fueling Options Guide
❓How do I know if my athlete is underfueling?
Common signs:
Can’t drop time or build muscle
Low energy or frequent fatigue
Gets sick or injured often
Stalled growth or body changes
Mood swings, poor focus
🧪 Testing options like muscle sound or metabolism tracking can help identify if your athlete is in a low-fuel state. Visit: www.SN2G.com/services
❓What app was used to track food?
We recommend Cronometer for parents tracking food intake on behalf of their athlete. It’s accurate, visual, and easy to compare actual intake with calorie and nutrient needs.
❓How much sodium and water do swimmers need?
Hydration for active athletes should aim for:
32 oz fluid + 1000mg sodium before 9am
20–24 oz + 500–1000mg sodium before each main training window (mid-morning, afternoon, early evening)
Increase if training 2x/day or sweating heavily
💡 Most athletes benefit from 3000–4000mg sodium/day if training hard. Add electrolytes to water if meals fall short.
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