Ever hit a point in training where you completely hit rock bottom? For some, this happens occasionally when they push hard. For others, it’s every single training session. This isn’t normal and is a sign they’re underfueling or not eating properly.
In most cases this is because they either follow crazy diets that get hyped up by popular accounts or because they have the wrong priorities.
In this 7-part series we’ll cover a lot of mistakes people make and why they’re mistakes. Once you spot the big mistakes, you’ll quickly see why so many people look good but can’t perform.
With that introduction out of the way, we can take a look at mistake number 1.
Mistake #1: Volume eating vs actually knowing what you eat.
The first thing I tell my clients to do is to track their calories for 3 days when they work with me. Clients resist this, but without it you can’t assess their situation. You can’t argue anymore once you have the numbers in front of you.
Volume ≠ Calories
Most people eat with their eyes, not with educational knowledge. They see a big portion and think they ate a lot. A large salad looks like a lot of food, but calorie-wise it isn’t a lot. Not understanding that distinction is why so many people underfuel.
Fast food ≠ proper fuel
Another great example of this is fast food. Fast food doesn’t look like much but is very high in calories. Is this me giving you permission to eat fast food daily to fuel your needs? Absolutely not; athletes or active people that eat like that don’t understand how to fuel properly either.
Lean or carrying fat, the result’s the same: performance suffers. Fix it ASAP. You’re putting a lot of stress on your body and damaging your metabolism. Down the line you’ll pay the price.
This brings us to the next mistake people make.
Mistake #2: The fasting trap
I used to be a big proponent of fasting back in the day. Until I realized how ridiculous it is. Why would you stick to a fasting window while you’re starving? It’s a very rigorous and obsessive way of living.
Imagine driving a car and your tank goes in the red. The first thing you do is stop at a gas station to put fuel in the car, no? Same with your body. Hunger is your body indicating it needs energy.
Being a professional athlete isn’t natural. Sometimes you’ll need to eat even when you’re not hungry. This is the distinction most people overlook. The body can be trained to handle more or less food. But this is something I will cover in a later Substack.
The real issue we need to cover is fasting here. Fasting got a good reputation online due to the many ridiculous arguments that got linked to it.
Arguments like
- “Fasting cleans toxins.” → False. Stop eating junk and your body won’t need ‘detox.’
- “Animals fast; it’s natural.” → Half-truth. Sick animals fast. Healthy animals eat when hungry.
- “Fasting makes you lean.” → True. But only because you’re underfueling in less time.
Fasting was the new hype diet back in 2016, and now it has resurfaced. Stop fasting ASAP if you’re training a lot. Stop fasting if you train hard. Eating like a monk while training like an athlete just doesn’t work. They literally have opposite lifestyles.
If you recognize yourself in these mistakes, I can help fix them…
Nutrition Coaching
Over the years, I’ve helped fighters heal their metabolism, lose weight effectively, and fuel their bodies for peak performance. If you’re struggling with weight loss, underperforming due to poor nutrition, or dealing with a damaged metabolism, DM me “nutrition” on Instagram to get started.
In my 3-month coaching program, I’ll guide you through:
- Healing your metabolism.
- Losing weight sustainably without burnout.
- Learning how to fuel for performance when maintaining and losing weight
- Cutting weight safely for a fight (only for fighters)
I only take on 3 clients every 3 months. If you want one of those spots, DM me ‘nutrition’ on Instagram or Twitter.
Don’t forget to follow me on Instagram.
Until next time.
Alex
Further Reading
- Eat, Sleep, Overtrain, Repeat → I cover the truth about underrecovery (most people call it overtraining).
- The Issue with Eating Out in Thailand → Aimed at Muay Thai fighters, but useful for anyone training here.
