Holly Savill Performance Dietitian

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Holly Savill Performance Dietitian

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15/12/2025

Confused about pre training fuel? Here’s 27 sports dietitian-approved ideas. 💡  
One of the biggest mistakes I see — even in well-trained athletes — is either overthinking pre-training food or under-fuelling because of fear of gut issues…

Here’s a simple framework that works for any sport:

⏰ 3–4 hours before training / racing → Balanced main meal Priorities: high carb, moderate protein, lower fat & fibre Guide: 1–2 g/kg carbohydrate

⏰ 1–2 hours before → Snack-style fuel Priorities: easy-to-digest carbs, low fat & fibre Guide: 0.5–1 g/kg carbohydrate

⏰ 30–60 minutes before → Light carb top-up Priorities: simple carbs Guide: 0.5-1g/kg (or 15-30g) carbohydrates

Reminders: • There’s no “perfect” pre-training food — tolerated fuel is best • Prone to nerves? Lower fibre + simpler carbs help • Practise fuelling in training — not on race day • Under-fuelling often shows up as early fatigue, flat sessions, and slower recovery.

If you want more fuelling ideas, download my free 3-day fuelling meal plan — designed to take the guesswork out. Link in bio 🤍

23/11/2025

A few gentle reminders from your dietitian if body image feels loud today 💭
It’s a feeling, not a fact. And your body isn’t the enemy.

Save this for the days you’re spiralling and need to zoom out and put things back into perspective. ✨

I’ve got chu 🤍

19/11/2025

✨SAVE for later✨ ... What if I told you: 3pm sugar cravings aren’t a willpower issue… 
They’re quite often an under-fuelling issue.

And it usually starts much earlier in the day.
Common culprits 👇🏻 🥣 A small breakfast (& low in protein) ⏰ Skipping meals and snacks 😪 Missing a key nutrient (complex carbs, protein, fats or fibre – all important for stabilising blood sugars) ☕️ Running on coffee instead of actual food

These factors cause your blood sugars to dip significantly by the afternoon, and your brain responds by craving the fastest fuel possible: simple sugar ⛽️

The good news? You can easily prevent – and calm – those cravings with better daytime fuelling AND the right afternoon snack.

How to make an energising, satisfying snack: ✅ Protein + fibre + healthy fats ✨This combo keeps blood sugar more stable, reduces cravings, and gives you steady energy.

If you’re stuck on afternoon tea ideas, save this post for simple, dietitian-approved snacks that will keep you feeling in control and still hit the spot 💚

16/11/2025

Fat loss should never cost you your performance, health, or sanity. ✨
Just a few things you’ll never hear from me. 🙏🏻

15/11/2025

Despite 2025 throwing me ADHD, coeliac, endo and a big sign to “slow tf down”… I’m honestly so grateful for this little life ✨ (and how could I not be when it’s filled with beach days, high-vibe friends, aligned work, epic clients, and my four-legged bestie?!) xx

01/11/2025

Eating to…
🥗nourish my body for health
🏃🏼‍♀️fuel my training and recovery
🫶🏼connect with friends & fam
🍪satisfy my sweet tooth

If you want to learn how to eat like this — all foods, no guilt — and still support your health, training or physique goals long-term… I’m running The Athlete Cut (silly season edition) 5 week program.

It’s my step-by-step framework I use with 1:1 clients to get results without restriction, and it’s exclusively inside the Performance Membership.

We start 10 Nov. If you’re ready to ditch the all-or-nothing December blowout, join via the link in bio 🙌🏻

— Holly 🤍

19/10/2025

The best mum-and-daughter weekend away 🌿
Pickleball, glamping, beach walks, yummy food, a solid game of Scrabble, and lots of Poppy kisses for Grandma 🐕
Heart full 💕

10/10/2025

If you think dietitians just hand out meal plans and macros… think again 👀

Every client I work with has a completely different story — training load, gut health, energy, lifestyle, even how they sit on the toilet (yep, that matters too 💩).

My job is to look at the whole picture and create strategies that are simple, sustainable, and will work in real life — not just on paper.

If you’re ready for a more individualised approach, I’ve got two coaching spots left 💫
Book a call via the link in my bio and let’s chat about your goals ⚡️🫶🏼

07/10/2025

When training load is high, your gut often feels it too — especially when you’re trying to juggle recovery, fuelling, and fitting meals in around sessions.

👉 Lunch is a classic example. You need enough carbs + protein to recover and power your afternoon training… but too much fibre or heavy ingredients, and suddenly you’re bloated mid-run (or sprinting to the bathroom).

That’s where gut-friendly meals come in. As a sports dietitian, my role is to help athletes with sensitive guts by creating meals that are: ✅ Balanced in macros for performance ✅ Built with gentle, lower-fibre veg that’s easier to digest ✅ Sometimes reduced in FODMAPs (onion, garlic, certain legumes) ✅ Still nutrient-dense enough to cover micronutrients

I’ve been seeing more athletes lately who are sensitive to high-FODMAP foods — and strategic swaps make a huge difference. Even if a client isn’t intolerant, I’ll often plan lower-FODMAP meals before competition or key sessions to reduce gut stress and lower the risk of race-day issues.

💡 These recipes are simple, gut-friendly, and performance-focused — great for athletes when the gut is under pressure.

👉 Want 100’s more like this? They’re inside my Performance Membership, along with fuelling guides, cheat sheets & sports nutrition tools. 
Tap the link in bio to join 🚀

01/10/2025

Most endurance athletes undershoot their energy needs. 🪫

On a 3-hour ride day, it’s normal to see >3,000 cals with >500 g carbs throughout the day to support performance and recovery.

Under-fuelling around sessions and/or day-to-day shows up as bonking early, brain fog, gut cramps, poor sleep, and feeling flat the next day. It’s not willpower—it’s often your fuelling and recovery. ❤️‍🩹

What works isn’t a one-size-fits-all plan. It’s a strategy built around: • Your body size and training load • Gut training and carb type/timing (what you tolerate) • Fluids + sodium for your sweat rate • The rest of your day’s nutrition so recovery starts the moment you finish training.

Every endurance client I work with has different needs and preferences. That’s why we test, tweak, and repeat—so you can finish strong, recover faster, and back up quality sessions like the weapon you are 🔥

If you’re reading this thinking “I am 100% under-fuelling,” book a call via the link in my bio. I’d love to map out a fuelling strategy that works for you and your goals! 🚴🏼‍♀️🔥

28/09/2025

⚡️ Sick of the all-or-nothing cycle with food?

There are 5 things I’d do as a dietitian to break that all-or-nothing mindset.

Nutrition shouldn’t be about strict rules, “good” and “bad” foods, or guilt. I see a lot of people chasing goals but getting stuck in rigid patterns that leave them feeling like they’ve failed…

My approach is helping people create a balanced between flexibility and structure. Yes, we use plans and specific strategies, but always with flexibility built in. Because the research is clear: strict rules only fuel yo-yo dieting, negative self-worth, and an unhealthy relationship with food. 🥺

Instead, it’s about finding a way of eating that supports you goals and also gives you freedom and flexibility to enjoy your life and create sustainable habits for long term health ✨

23/09/2025

Some truths every active woman should know…

As a sports dietitian, I see so many women under-fuelling without even realising. And it’s not your fault — diet culture has made us believe we should always eat less, shrink, or push through fatigue. The reality? Your body is doing so much more behind the scenes than most people give it credit for.

From menstrual health, to bone strength, to mood and energy — fuelling properly isn’t about eating the bare minimum, it’s about giving your body what it actually needs to feel safe, perform, and thrive.

The research is clear:
💥 Most women need far more energy than they realise
💥 Low energy = increased risk of injury and burnout
💥 Nutrient deficiencies (like iron) are common and often overlooked
💥 Body image struggles are normalised but they’re not a reflection of your worth

This isn’t about eating “perfectly” — it’s about fuelling in a way that supports your training, hormones, and long-term health.

✨ If this resonates, save this post for a reminder next time you doubt whether you’ve “earned” your food. And if you want practical, evidence-based strategies on how to fuel your body properly, you’ll love what I share inside the Performance Nutrition Membership (link in bio). 🫶🏼

Address

Gold Coast, QLD

Website

https://www.performancedietitian.com/

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