Share with us your thoughts
Discover key insights on athlete nutrition from expert Renee McGregor, including common fuelling mistakes, recovery strategies, body composition myths, and practical advice for improving performance and long-term health.
Episode Overview
Why do so many athletes struggle with nutrition despite understanding its importance?
In this episode of the VOOM Performance Podcast, we sit down with sports dietitian and eating disorder specialist Raini McGregor to explore the complex relationship between nutrition, performance, recovery, and athlete wellbeing.
Drawing on more than two decades of experience working with elite athletes, Raini shares why underfueling remains one of the biggest challenges in sport, how recovery is often overlooked, and why athletes need to rethink common assumptions around body composition and performance.
This episode is proudly supported by VOOM Nutrition, a UK performance nutrition brand dedicated to helping endurance athletes fuel training, racing, recovery, and everyday performance. Through science-backed energy, hydration, and recovery products, VOOM helps athletes put nutrition principles into practice and perform at their best.
Whether you're an endurance athlete, coach, or simply looking to optimise your training, this conversation offers practical insights that can help you fuel smarter and perform better.
About Renee McGregor
Renee McGregor is a leading sports dietitian, eating disorder specialist, and author of six bestselling books, including More Fuel You. She has worked extensively with elite athletes across a range of sports and is widely recognised for her expertise in performance nutrition, athlete health, and disordered eating prevention.
Her work focuses on helping athletes develop sustainable nutrition strategies that support both performance and long-term wellbeing.
What We Discussed
Why Athletes Commonly under fuel
One of the biggest mistakes Renee sees is athletes underestimating their energy requirements.
Many athletes train hard but fail to consume enough fuel to support training, recovery, and daily life demands. Over time, chronic underfueling can lead to:
- Reduced performance
- Persistent fatigue
- Poor recovery
- Increased injury risk
- Hormonal disruption
- Long-term health consequences
Recovery Is Part of Training
Recovery is often treated as an afterthought, but Renee explains that it should be viewed as a fundamental component of performance.
Athletes frequently focus on training volume while overlooking the body's need to repair, adapt, and rebuild between sessions.
Key recovery pillars include:
- Strategic post-exercise nutrition
- Adequate daily energy intake
- Planned recovery days
- Quality sleep
- Stress management
Challenging the "Lighter Is Faster" Myth
A major topic of discussion is the long-standing belief that lighter athletes automatically perform better.
Renee highlights emerging evidence showing that muscle mass, strength, and overall robustness may be more important predictors of performance than simply achieving a lower body weight.
This is particularly relevant for female athletes, who often face significant pressure around body composition.
Turning Knowledge Into Action
One of the key themes throughout the conversation is that knowing what to do nutritionally is often easier than consistently applying it.
Athletes frequently struggle to implement effective fueling strategies around busy schedules, training sessions, work commitments, and competition demands. Having a structured approach to energy intake, hydration, and recovery can make a significant difference to both performance and wellbeing.
Individual Nutrition Matters
There is no one-size-fits-all approach to athlete nutrition.
Renee encourages athletes to:
- Understand their individual energy requirements
- Pay attention to performance and recovery markers
- Avoid comparing themselves to others
- Work with qualified nutrition professionals where possible
- Prioritise both physical and mental wellbeing
Key Takeaways
✔ Most athletes underestimate how much fuel they need.
✔ Recovery is an essential part of performance, not a luxury.
✔ Body composition goals should support health and performance, not arbitrary standards.
✔ Muscle mass and strength often matter more than simply being lighter.
✔ Individualised nutrition strategies deliver the best long-term results.
✔ A healthy relationship with food is a critical component of athletic success.
Memorable Quote
"Recovery isn't separate from training, it is training."
Resources & Links
Learn More About Voom Nutrition
VOOM Nutrition creates science-backed sports nutrition products designed for endurance athletes, helping support energy, hydration, recovery, and performance across training and racing.
Explore the full range of products at:
https://www.voomnutrition.co.uk/
Order Renee's Book
Want to dive deeper into athlete nutrition, recovery, and performance fueling?
Order Renee McGregor's bestselling book:
More Fuel You: Understanding Your Body & How to Fuel Your Adventures
https://www.adventurebooks.com/products/more-fuel-you
Connect with Renee McGregor
To learn more about Renee's work, educational resources, speaking engagements, and books, visit her website and follow her on social media.
Enjoyed This Episode?
If you found this conversation valuable, subscribe to the VOOM Performance Podcast and leave a review to help more athletes discover evidence-based performance insights.
Remember: better performance doesn't come from eating less it comes from fuelling smarter, recovering properly, and giving your body what it needs to thrive.
