As a former competitive swimmer, there is so much I wish I knew about nutrition, recovery, gut health, period health and athlete wellbeing. Looking back, I can see how under-fuelling, inadequate recovery and a lack of understanding around athlete health contributed to fatigue, frequent illness and burnout. In this personal reflection, I share the lessons I wish someone had taught me as a young swimmer and the advice I now give young athletes and their parents to help support performance, recovery and long-term health.

Are you training hard but still feeling exhausted, struggling to recover, getting sick frequently or watching your performance plateau? You may be under-fuelling your training. In this article, we explore the 10 most common signs of low energy availability in athletes, how under-fuelling can impact recovery, hormones, gut health and performance, and the practical steps you can take to support your body. Whether you're a marathon runner, triathlete, swimmer, HYROX athlete or active individual, understanding your nutritional needs is essential for long-term health and performance.

Have a read of my winter blog to find out my top tip to a healthy immune system this winter.

Hi, I’m Elissa-Rae, Naturopath, Nutritionist, Remedial Massage Therapist and IBS Warrior, this is my story