UNC Asheville athletes are learning the key important to fueling their bodies, instead of fitting a certain image

It is essential for UNC Asheville athletes to fuel their bodies, but with everyday pressure and comparison it can take a toll on physical health.

“Restrictive or disordered eating patterns often lead to an under-fueled athlete. True performance isn’t defined by appearance or weight,” said Registered Dietitian and Licensed Dietitian Nutritionist Lauren Fischer.

Fischer first became interested in nutrition during her time as a collegiate athlete, when competing in cross country and track at Penn State. This is where she saw first hand how much nutrition impacts training, performance and overall well-being.

“I became aware of how prevalent and harmful disordered eating was within the athletic community, which ultimately inspired me to pursue a career in nutrition with a focus on both sports performance and eating disorder recovery,”  Fischer said.

According to Alan Currie, author of a 2010 review in the Asian Journal of Sports Medicine, athletes need access to the right foods in the right quantities, whether at training camps or competitions, to sustain performance safely.

“It is necessary to consider the nutritional support required by athletes to maintain health and support performance,” Currie said.

Following this idea Fischer encourages adequate fueling, which is the foundation of athletic performance, well-being and longevity. This means consistently eating enough to match the energy demands of training. 

If not met, these demands can cause athletes to be at risk of low energy availability and a condition known as RED-S (Relative Energy Deficiency in Sport).

“RED-S arises from this energy imbalance and can have significant effects on both

physiological and psychological health, including metabolic disruptions, gastrointestinal issues, poor bone health, hormonal changes, and cognitive or mood alterations,” Fischer said. 

Her expert advice suggest being under-fueled impacts far more than just performance. It’s essential to take a holistic view of an athlete’s health and see them as a human first, athlete second.

Following similar advice, health science major and track athlete Kieayla Williams states her time at Asheville has been eye opening for her.

”I have learned how much poor nutrition can affect not just physical performance, but also mood, focus and mental health. I hadn’t realized how deeply connected our diet is to brain function and emotional well-being until diving into the science behind it,” Williams said. 

She said balancing the demands of being a student-athlete while also maintaining healthy eating habits takes planning and discipline.

“I stay organized by making sure I go to one of the on-campus eating options at least three times a day, carrying healthy snacks with me between classes and practices, and making intentional food choices that support both my performance and my busy schedule,” Williams said.

As a professional Fischer also supports this strategy when balancing student athlete life. Planning ahead can have a big impact, whether that’s packing snacks, organizing meals, or mapping out eating times around workouts helps ensure consistency. 

“it’s important to challenge rigid ideas about what healthy eating should look like. For example, while diet culture often discourages convenience or packaged foods, these options can be crucial for busy athletes to meet their energy and recovery needs throughout the day,” Fischer said. 

Finding quick energy sources for athletes can help meet or maintain energy variability and Williams models just that.

“I’m either eating on campus or getting Chick-fil-A or sushi, with snacks like granola bars, Bettergoods fruit strips, and Nilla Wafers or bananas throughout the day to keep my energy up. And when food options are limited, I focus on making the best choices available and sticking to the basics like protein, fruits, and whole grains to keep my energy up and recovery on track,” Williams said.

Restrictive eating is never encouraged and according to Currie if problems are detected early and acted upon promptly then programs can treat their athletes right away.

“A similar framework should be adopted for eating disorders as is used for sports injuries focusing on prevention, screening, and helping athletes get the right treatment and support when they need it,” said Currie.

This mindset starts with the environment. Fischer encourages young athletes to focus on fueling their bodies properly and to reach out to qualified professionals or supportive adults when they need guidance.

She states the importance of enjoying food and eating socially, meals should be about more than just performance. 

“Being too rigid with eating can be harmful and sometimes lead to disordered eating or eating disorders, so balance and flexibility are key,” Fischer said.

According to Fischer, pressure to fit a certain aesthetic is very common in sports. Focusing on physical and mental well-being, including supportive behaviors such as adequate fueling, proper sleep, self-care and attending to mental health can make a difference.

“I encourage athletes to remember that body shapes and sizes are diverse and do not determine performance,” Fischer said.