Fuel, feelings and gummy worms
I (Megan) want to preface this week’s newsletter with this: I am extremely uncomfortable talking about this.
I don’t want to give diet advice—not in a world already overflowing with it. Every second post in your Instagram feed is pushing a supplement, a weight-loss fad, or a diabetes drug now rebranded for rapid weight loss.
So please know: this is not advice.
If I’ve learned one thing, it’s this—you and I could eat the same thing, do the same exercise, get the same amount of sleep, and have entirely different outcomes.
I’ve spent a lifetime having food weaponised against me. Every concerned “do you really need that?” Every “eat another donut, fattie.” Every eyebrow raised when I ordered what I actually wanted from the menu.
We’re not here to unpick all of that trauma. But as The Competition looms (that’s how it sounds in my head now—The Competition, increasingly capitalised with every workout), I’ve been thinking a lot about nutrition. Which, inevitably, means thinking about my relationship with food.
I asked ChatGPT to design a meal plan that met my pre-competition nutritional needs. I gave it a calorie target and my macros: how much protein, carbs, and fat I wanted to hit. I did this with some context: I’ve worked with both a performance nutritionist and a dietitian in recent years. (That is my one piece of food advice: if you have questions, and you can afford it, go see a dietician.)
I asked the bots to design a prep schedule and tailor the meals to my training blocks—what to eat before my early-morning sessions with Carl, and what to have for recovery.
After many iterations, I got something that looked like this:
I lasted a week.
It’s taken me two weeks to be able to look at a chicken thigh again.
I’m sure there are people out there who can live on that much whey protein, Greek yogurt, and plain meat—but I am not one of them. What I’ve realised is that variety is crucial for me. I can’t eat the same things on repeat without losing my mind.
I also started noticing that, at any given moment, 20% of my brain was consumed by thinking about what I was going to eat next—regardless of hunger. And frankly, I need that 20% to think about Pedro Pascal’s Vanity Fair shoot.
Where food once brought mostly stress, guilt, or frustration, lifting has shifted that lens. Now I ask: Will this help me lift more tomorrow? Or next week?
But I also know that food is joy. And family. And connection. When my boyfriend makes me eggs benedict on a Sunday morning, it’s not just about nutrition. It’s his way of showing he supports my goals. The fact he keeps both protein powder and gummy worms in the house? That’s how I know he cares. (Gummy worms are my pre-gym snack. I track my lifts in a notebook, and on the days I eat sour snakes, the numbers are higher.)
Lifting has taught me a lot. One of the biggest things is that food is fuel—but I’m not a machine. My brain needs glucose to function. My muscles store the glycogen they need. But my emotions also need sustenance. I don’t run on the perfect ratio of protein, fat, and carbs. (Were that even a ratio it’s possible to meet.)
Some days, my body needs protein. Some days, my brain needs a cheeseburger.
So, no, this isn’t advice. It’s just a reminder that progress doesn’t always look like chicken and broccoli. And that sometimes the strongest choice is the one that tastes like joy.
So, how should I be thinking about food in the lead-up to competition? Time for Carl to weigh in—because while I’m just trying to avoid another week of plain tuna, he actually knows what he’s talking about.
Carl here! Firstly, I’m not a qualified dietitian, but I’m happy to share a considered opinion based on my own experience and learning. Some through academic research, and more through my own experience competing as an athlete in various arenas.
When it comes to nutrition, whether for performance or general wellbeing, my philosophy is simple: be informed, but not obsessed. This is a good rule for overall wellbeing. It’s valuable to understand what your body needs to perform well, recover effectively, and feel good day to day.
For example, if you’re not getting enough protein, you may not be maximising the benefits of your training. If your diet lacks carbohydrate, you might not feel as energised and if it lacks fibre you may not feel as healthy or as comfortable as you could.
Knowledge is powerful, but so is balance. As Megan said, food isn’t just fuel, it’s connection, culture, joy, and comfort. It plays a big role in how we live and connect with others. So while it’s helpful to be aware of what your body needs, it’s just as important to enjoy your food, embrace social meals, and cultivate a kind, respectful relationship with both eating and yourself.
When it comes to performance day nutrition, the golden rule is: stick to what your body knows. Competition day isn’t the time to try new foods or strategies, you want to minimise surprises and give yourself the best chance to perform well.
In the lead-up to the event, especially during competition week, it’s worth tightening things up a little. Focus on fueling properly and making informed choices using foods and recipes you're already familiar with. Introducing something new runs the risk of negatively impacting your performance (or creating embarrassing digestive situations!).
We’ve discussed doing a classic carb load, this involves increasing your carbohydrate intake for 1–3 days before competition. The goal is to saturate your muscles with glycogen (stored fuel), which can be incredibly helpful for sustaining performance across the day. This is particularly relevant considering we will complete three maximal efforts per lift, along with warm-up sets. Proper glycogen stores will help with fatigue management and even mental focus, as your brain runs on glycogen too!
There are some considerations with carb loading. When the body stores carbohydrate it will store water alongside it, therefore you will have an increase in ‘water weight’. This is a consideration if you are in a weight category, especially if you are close to the boundary of your weight class.
(This also explains why people that go on ‘carb free’ diets drop a lot of weight quickly, this isn't fat, it's just losing water weight, and the weight will go back on when they eat adequate carbohydrate again.)
Another consideration with carb loading is tummy issues, if you have too much (or too little) fiber and or too much fat intake it can cause gastric distress and cause bloating, nausea, or even gas (embarrassing!). Again, try out your approach prior to competition week as it will help refine what works for you.
So in summary:
- Understand the foundations of nutrition and performance but don't obsess
- Enjoy your food and everything that comes with it
- In the lead up to the event, dial it in, plan and trial it out beforehand. This will help refine what works for you and minimise risk
- Game day - plan for the day and be organised, again trial the food well before the event.
- Oh, and don't forget about hydration!
Cool things we spotted this week
Carl’s recent interview about resilience and what principles can be transferred from high performance sport to our every day lives on the Disastrous Podcast
Just 90 minutes per week of lifting may slow biological aging by 3.9 years according to new research of 4,814 US adults. This is using an association between training and telomere length (a proposed biomarker of aging).
A smallish (47 people, mostly female) multi-arm RCT suggested that adding 15 minutes of sauna after your exercise 3xp/w led to 2x the improvement on V02 max (a measure of cardiovascular fitness) in sedentary adults. The 3 arms were:
- Exercise + sauna
- Exercise only
- Control - no intervention
Compared to the control group only the sauna + exercise group experienced significant improvements in Vo2 max.
Kylie Kelce and the GOAT, Ilona Maher on juice cleanses (the general vibe is: ew)
Does your personality dictate what exercise you do? (I would argue, as someone who many people would describe as an extrovert - yes, but also no.)
For a brief minute a while ago, I was very concerned about my cortisol levels and what they were/meant. And then I spoke to an endocrinologist. So did the NY Times.
This article is old, but it came up in conversation this week, and it's still fascinating (and super relevant to this week's topic): "The history of science is littered with stories of men and women who were ridiculed or ignored during their lifetimes, only to be vindicated years later. Few scientific battles have been as bitter as the one over the causes of obesity and heart disease."
There are many books coming out about women and strength training. I (Megan) will likely buy them all. This site is hideously difficult to read, but I enjoyed the article: “Women don’t need to chase gimmicks,” she said. “They need consistent programming, smart coaching, and the permission to take up space. There’s fascinating data showing that women have more fatigue-resistant muscles than men. We can hold contractions longer. We outlive men. We’re built for endurance and resilience. Yet the fitness industry, and society, have long taught us to prioritize shrinking over strengthening.”
Speaking of women and strength: Is Pilates Political? (NY Times Gift link) And a bonus: the wonderful She's A Beast (we're not worthy!) on pilates and strength training.
That is it from us this week! Next week: Carl and Megan both tackle their first powerlifting competition, and we seek some expert advice