5 Nutrition Mistakes Athletes Make—And How to Fix Them

Whether you’re a weekend warrior, competitive athlete, or just someone who loves to move, what you eat directly impacts how you perform and recover. Yet, many athletes—at all levels—make the same common nutrition mistakes that can hold them back from their goals.

As a Registered Dietitian specializing in sports nutrition, I see these five missteps time and time again. The good news? Each one is fixable. Here’s what to look out for—and what to do instead.

1. Not Eating Enough

The Mistake:Many athletes unintentionally underfuel. Between busy schedules, diet culture, and a desire to stay “lean,” it’s easy to fall short on the energy your body actually needs to perform and recover.

The Fix:Think of food as fuel, not just calories. Your body needs adequate energy not just for your sport, but for your daily functioning—hormones, brain function, and muscle repair all depend on it. If you're constantly tired, recovering slowly, or seeing performance decline, underfueling may be the cause. Work with a sports dietitian to calculate your energy needs and create a plan that supports both training and health.

2. Ignoring Nutrition Timing

The Mistake:Eating the right foods—but at the wrong times—can limit their effectiveness. Skipping a pre-workout snack or delaying recovery nutrition are two of the most common timing pitfalls.

The Fix:Be strategic with your meals and snacks.

• Pre-workout: Aim for a mix of carbs and a little protein 1–3 hours before.

• Post-workout: Refuel within 30–60 minutes with carbs + protein to kickstart recovery.Timing isn’t everything, but for athletes training hard and often, it can make a significant difference.

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3. Not Fueling During Long Training Sessions

The Mistake:If you're training for over 60–90 minutes and not eating or drinking anything beyond water, you're likely compromising performance and recovery.

The Fix:During endurance or high-intensity sessions lasting longer than an hour, your body needs additional carbohydrates and fluids.Aim for:

• 30–60g of carbs per hour (from sports drinks, gels, chews, or easy-to-digest real foods)

• Sips of fluid every 10–15 minutes, especially in heat or humidityThis helps maintain energy, delay fatigue, and improve focus during your session.

  
  

  

  
  

4. Improper Hydration

The Mistake:Many athletes either underhydrate or overhydrate without replacing electrolytes, leading to fatigue, cramping, and even dangerous imbalances.

The Fix:Hydration is personal—it depends on your sweat rate, environment, and sport.

• Start hydrated: Drink water consistently throughout the day.

• During training: Use electrolyte-containing fluids if you're sweating heavily or exercising for over an hour.

• After training: Replace fluids lost by checking urine color (aim for pale yellow) or weighing yourself before and after workouts.A sports dietitian can help you develop a personalized hydration strategy.

  
  

5. Getting Sucked Into Nutrition Fads

The Mistake:From keto to intermittent fasting to detox teas, athletes are often drawn to trendy diets that promise quick results—but these often do more harm than good.

The Fix:Athletic performance thrives on consistent, evidence-based nutrition. Extreme restriction, cutting out entire food groups, or following one-size-fits-all advice can derail performance and increase risk of nutrient deficiencies. If it sounds too good to be true, it probably is. Stick with balanced eating strategies tailored to your sport, training load, and individual needs.

Final Thoughts

Nutrition is a powerful tool—not just for improving your performance, but for supporting long-term health and recovery. If you’re ready to get more out of your training, start by avoiding these common mistakes and fueling your body with intention.

Need help creating a fueling plan that works for you?Let’s chat! [Insert link to your services, consultation page, or email]