Most athletes want to prioritise health; for most of us, the reason we got involved in sport in the first place was to try and stay fit and healthy, be pleased with what we see in the mirror, make the most of ourselves and embrace a new challenge. But that also means we’re really susceptible to every health and wellness trend on the internet as we search for the perfect 10 when it comes to health and performance. And yet, so little of this environment serves us as such exceptionally active people! So. Here’s a non-exhaustive list of things that everyday Joe might frown upon but that YOU need to start normalising to see things really improve in your health AND your performance…
1. Snacking… All. The. Time.
Whoever said three meals a day clearly wasn’t swimming, biking, and running through theirs. When you’re training multiple hours a week, your body doesn’t just politely wait for meal times. It screams, “Feed me!” Snacking isn’t a sign of poor planning or weakness, it’s a necessary tactic for athletes. Keeping your blood sugar steady, preventing “hangry” moments, and fueling your next workout? Snacking does all of that. Embrace the fact that carrying a snack stash is not just for toddlers. Whether it’s a banana, energy bar, or even an emergency bag of crisps, it’s just smart fuelling. Normalise that post-training snack without guilt – it’s keeping you from gnawing your own arm off between meals and making sure you’re really reaping the rewards from your hard work in training.
2. Napping Like It’s Your Job
Napping isn’t lazy – it’s science. When you’re training hard, recovery isn’t just a luxury, it’s a necessity. Someone once told me that it’s way more common to see athletes “under recovered” than over trained – ain’t that the truth! Muscles rebuild, hormones balance, and you come back stronger after a solid nap. Many of us are conditioned to feel bad about taking a break, but guess what? If you’re in the middle of a heavy training block, that nap can be as critical as your long ride. We need to ditch the guilt around it. Not every waking moment needs to be productive; sometimes, you’re being more productive by curling up for a quick 20-minute power nap than forcing yourself to stay awake and grind. Rest is part of the process. Get cozy with that fact.
3. Choosing Carbs
Can we PLEASE drop the guilt around carbs already?! As athletes, carbs are not just a craving, they’re a necessity. Sure, fibre and nutrients are essential in our everyday meals, but sometimes your body is begging for fast, easy fuel, not a plate of quinoa and kale. After a brutal workout or during a race, choosing refined carbs is not a crime. In fact, it’s smart. Your glycogen stores need a top-up, and sometimes a bagel or a plate of pasta is exactly what your body needs to bounce back. In fact leading up to a race, it might be that you have a day before with pretty much only refined carbs and a little protein for company! And that’s okay! One day won’t derail your whole health picture, but it might help yo u to enjoy your sport WAAAAY more.
4. Preferring Training to Parties
There’s no shame in choosing a 6am ride over staying out until midnight pretending to care about small talk. For athletes, sometimes the real party is a sunrise solo run or a killer interval session, not another round of drinks. And guess what? That doesn’t make you boring. Most of us engage with our training and sport because we love how it makes us feel. And for a lot of us, it makes us feel better than parties do! That doesn’t mean you should have anxiety and guilt about missing scheduled sessions or trying to shoe-horn sessions in because you have to attend your sister’s wedding – we need to learn where the balance is – but it does mean that it’s okay to say “No, I’d rather go and ride my bike that day.” Some of us just have different priorities in life and that’s okay as long as you’re enjoying yourself and building the life you want!
5. Feeling Unmotivated Sometimes
Not every day is a “get out of bed and scare the devil” day. Sometimes, you wake up and the thought of lacing up your shoes feels like torture. It’s easy to feel guilty about these dips in motivation, but let’s be clear, nobody is on fire 365 days a year. Athletes need to stop pretending like every workout is a Rocky montage. It’s totally normal to have days (or weeks) where motivation is in the gutter. It doesn’t make you any less dedicated, and it certainly doesn’t mean you’re failing. The key? Keep showing up, even if you have to drag yourself to the pool deck with all the enthusiasm of a cat heading to the vet. Show up. Something is better than nothing. But recognise when you also just need a break. And don’t beat yourself up about either of those choices.
So there it is, folks—snacking, napping, demolishing refined carbs, skipping parties, and feeling unmotivated. If any of these resonate, it’s because you’re human, and that’s part of being a well-rounded athlete. Let’s stop pretending like we’re machines. Performance is about balance, and sometimes, balance means listening to what your body really needs – whether it’s a doughnut or an afternoon nap.
Embrace it, normalise it, and watch your performance improve because of it.