In the last few newsletters, we have reviewed the season, explored best practices for app settings and nutrition periodization, and focused on building toward the strongest possible 2026 race season. In the coming weeks, we will look more closely at nutrition outside of training and offer practical guidance to support overall health and performance.
Are You Fueling Well Outside of Training?
Many athletes underestimate how much fuel they need outside of training. In-session nutrition helps, but it cannot fully correct under-fueling elsewhere. Your body needs enough energy throughout the day to support the adaptations triggered by training sessions. Doing the work without supporting recovery undermines the time and effort you put into becoming a stronger athlete.
Here are some indicators to help you assess whether your daily fueling is on track.
Red Flags Suggesting Under-Fueling
If you notice any of the following, under-fueling may be an issue:
• Performance plateauing or declining despite consistent training
• Frequent illness, injuries, or slow healing
• Persistent fatigue
• Poor sleep quality
• Low or unstable mood
• Decreased libido
• Reduced motivation to train
• Feeling cold often
• Strong cravings or episodes of overeating
Green Flags Showing You Are Fueling Well
When your fueling is adequate, you may see:
• Steady performance improvements over the long term
• Faster recovery between sessions
• High resilience with minimal illness
• Consistent strength and energy across the week
• Good sleep quality
• Stable, positive mood
• Healthy appetite regulation
• Ability to sustain training load without burnout
Awareness Is the First Step
Recognizing these patterns is the starting point for evaluating your overall diet. If you identify several red flags, it may be time to adjust your daily nutrition strategy.
In my own training and racing, I found a lack of consistency and motivation was the key indicator I was under-fueling. I was able to race well at the beginning of the season, then would go through a mid-season slump, then pick it up again after some recovery time. A prolonged period of accumulated energy deficits would hit me after a great base training period and the first couple of races of the season. Seeing this pattern led to adjusting my nutrition and better consistency throughout the summer season.
Coming Up Soon
We will continue to explore this topic in more detail over the coming weeks to help you build a strong day-to-day nutrition foundation alongside your use of Saturday.
