Signs You May Be Under-Fuelling! And Why It Matters

Have you ever pushed through a workout feeling slower, heavier, or more exhausted than usual? And couldn’t quite put your finger on why?

Or maybe you’re doing everything right with training, yet your progress feels stuck?

One of the most common (and most overlooked) reasons isn’t lack of discipline or effort… it’s under-fuelling.

Even the most dedicated athletes can accidentally eat too little for their training demands. And the tricky part? Your body often tells you the warning signs before it starts shouting them!

Here are common signs to show you are under-fuelling:

1. Low Energy or Constant Fatigue

If you feel drained before, during, or after training - or you never quite feel “recovered”- it may be a sign your body isn’t getting enough fuel to support your workload!

2. Reduced Performance

Struggling with strength, endurance, or intensity? Consistently under-eating can cause plateaus, slower progress, and difficulty hitting your usual numbers!

3. Trouble Concentrating or Feeling Irritable

Your brain needs fuel too. Under-fuelling can lead to brain fog, poor focus, and irritability throughout the day - making it challenging to focus on ANYTHING!

4. Increased Cravings (Especially for Carbs or Sugar)

When your body is under-fuelled, it will seek quick energy. Frequent cravings are a common sign your intake isn’t keeping up with your needs! Your body will usually look for fast acting carbs as a quick fix!

5. Poor Sleep or Waking Up Hungry

Not eating enough, especially later in the day can disrupt sleep quality and leave you waking up feeling unrested or starving in the middle of the night!

6. Feeling Cold All the Time

A chronically low calorie intake can slow your metabolism, making it harder for your body to regulate temperature! If you are constantly feeling cold this can be a sign of your body being under fuelled!

7. Delayed Recovery or Constant Soreness

If your muscles feel sore for longer than normal or your recovery seems unusually slow, you may not be giving your body the nutrients it needs to rebuild, recover and go again!

Under-fuelling doesn’t just affect performance but it impacts hormones, metabolism, mood, sleep, and long-term health. Training and nutrition should work WITH your body, not against it!

If any of these signs feel familiar, you’re not alone and it’s fixable. Small, strategic adjustments can make a huge difference in how you feel and how you perform!

If you need help assessing your current intake or need guidance building a FUELLING plan that SUPPORTS your goals, CONTACT the EMA!

Speak Soon,

Team EMA