How to Improve Energy Levels as an Athlete

By Barbara Lewin, RDN, LDN Sports and Functional Nutritionist

Feeling low on energy can be frustrating, especially when you train hard and eat what you think is a good diet. Even athletes can hit walls if fueling, recovery, and lifestyle aren’t optimized. The good news is, small changes can make a big difference.

Here’s how to improve energy levels and keep performing at your best.

1. Fuel Your Body the Right Way

Athletes sometimes eat a lot but still feel tired because they are not eating for energy, just eating for calories.

Focus on:

• Carbs for performance: Whole grains, fruits, and starchy vegetables fuel training.

• Protein for recovery: Spread protein across meals to repair muscles.

• Healthy fats: Nuts, seeds, olive or avocado oil support hormone and brain function.

• Timing matters: Fuel before training and refuel after workouts to replenish glycogen.

Avoid relying on sugar-heavy snacks or energy drinks-they can spike energy temporarily but cause crashes later.

2. Sleep and Recovery Are Non-Negotiable

Training hard without proper rest drains energy fast. Even short-term sleep loss affects performance, focus, and recovery.

Tips:

• Aim for 7-9 hours of sleep per night.

• Use consistent sleep and wake times.

• Prioritize recovery days; muscles and energy systems need time to rebuild.

Sleep is as important as training. Skipping it will catch up with you, no matter how fit you are.

3. Stay Hydrated

Even mild dehydration can reduce energy, concentration, and endurance.

• Drink water consistently throughout the day.

• Replace electrolytes if you sweat heavily.

• Monitor urine color; pale yellow usually indicates good hydration.

Proper hydration supports heart, muscle, and brain function, all of which are critical for sustained energy.

4. Watch Micronutrients

Deficiencies in vitamins and minerals can silently drain your energy. Common concerns for athletes include:

• Iron: Needed for oxygen transport. Low iron can cause fatigue. This is the number one deficiency in young female athletes.

• Magnesium: Supports muscle function and energy production.

• Vitamin D: Important for bone and muscle health, especially if you train indoors.

A simple blood panel or dietary check can identify gaps before they affect performance.

5. Manage Stress and Mental Energy

Athletes often focus on physical training and forget mental fatigue also affects performance.

• Stress hormones like cortisol can sap energy.

• Mindset matters; constant mental strain reduces endurance and recovery.

Solutions:

• Incorporate short relaxation or breathing exercises.

• Plan breaks in your training schedule.

• Avoid overcommitting outside of training.

Balancing mental and physical energy ensures you don’t burn out.

6. Check Your Labs and Hormones

Even fit athletes can have hidden issues that impact energy:

• Thyroid function

• Iron and ferritin levels

• Blood sugar regulation

• Hormones like testosterone or cortisol

These numbers often explain fatigue that training and nutrition alone cannot fix.

How an Introductory Session Can Help

Many athletes try supplements, extreme diets, or extra training to boost energy. Often, the real issue is hidden in labs, fueling patterns, or recovery.

In an Introductory Session, we:

• Review your diet, training, and lifestyle

• Identify hidden energy drains

• Look at labs and markers relevant to athletes

• Make a realistic plan to improve energy and performance

No guesswork, no cookie-cutter advice. Just clarity and a plan that works for your body and goals.

👉 Learn more about the Introductory Session here:
sports-nutritionist.com/virtual-session-special

The Bottom Line

Energy is not just about training harder. It comes from:

1. Proper fueling and meal timing

2. Adequate sleep and recovery

3. Hydration

4. Balanced micronutrients

5. Stress management

6. Paying attention to labs and hormone levels

When all these factors are optimized, your energy levels improve naturally, and your performance follows.