Holly Savill Performance Dietitian

03/09/2025

Why does everything feel harder the week before your period? 🤯

You’re training hard.
Eating well.
Seeing progress.
Motivation is high…

☄️Then suddenly you’re tired, cravings kick in, your sessions feel like a grind, and laying horizontal sounds like the better option.

This isn’t “all in your head” — it’s your luteal phase. Hormonal shifts mean:

⚡ Energy needs increase
🍫 Carbs feel more satisfying (hello cravings)
😴 Fatigue sets in
🛠️ Recovery demands increase

The good news? With the right fuelling strategies, you can train smarter (not harder) and still make progress — without burning out.

If you want personalised support to understand YOUR cycle, fuel properly, and perform at your best, let’s chat. 💬 

📅 Book your free call with me today (link in my bio) 🫶🏼

31/08/2025

✨ A snippet of what I’ve been eating lately — quick, easy, & satisfying meals (because your sports dietitian is foodie who also doesn’t spend hours in the kitchen 🙅🏼‍♀️)

1️⃣ Deconstructed burger bowl (I am officially on the the pickle train 🤤)
2️⃣ Spag bol loaded with hidden veg 🍝
3️⃣ Crispy skin salmon + roast potatoes + ricotta + balsamic
4️⃣ Chicken, quinoa, roast veg + hummus
5️⃣ Turkey & cheese toastie 🥪
6️⃣ English muffin stack — cottage cheese, avo, tomato, seeds + balsamic = unreal combo
7️⃣ Tofu noodle stir-fry with a drizzle of Kewpie (because kewpie belongs on any meal)

👉🏻 If you want more meal inspo + recipes designed for busy athletes (by a dietitian who gets it), join the Performance Nutrition Membership. My brand new recipe eBook Meal Prep for Busy Athletes drops next week 🎉 Link in bio!

27/08/2025

🏃🏼‍♀️ Running the Sydney Marathon? Don’t let the wall stop you at 30km. 😮‍💨
Your training gets you to the start line… your fuelling gets you to the finish.👊🏼

Here’s what to make sure you nail:
✅ Pre-race carbs, fluids & electrolytes
✅ In-race fuelling targets (carbs, fluid, sodium)
✅ Golden rules for race day

Save this post so you’re ready to run strong this weekend and GOOD LUCK 🥳

✨ Follow me for more fuelling strategies that work (from a sports dietitian who’s tried and tested the science 🏃🏼‍♀️)

21/08/2025

✨ Meal prep-friendly breakfasts for busy athletes ✨

Struggling to juggle training, work, and life without skipping breakfast? I’ve got you.

These high-protein, balanced breakfasts are:
🥑 Quick to prep
💪🏻 >30g protein per serve
🚀 Energy for performance & focus
🧠 ADHD & busy-life friendly

This week’s lineup:
🥓 Egg & Bacon Roll (~520 cals | 34g protein)
🫐 Berry & Ricotta Muffins (~420 cals | 30g protein)
🥜 Peanut Butter Banana Overnight Oats (~550 cals | 30g protein)

All designed so you can meal prep ahead, grab-and-go, and fuel like an athlete.

Save this post so you’ve always got breakfast sorted 🔖

Which one would you try first? 👇🏻
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12/08/2025

If you’ve been struggling to drop body fat without feeling starving or wrecking your training… this strategy might be a game changer 👇🏻

Volume eating = eating more food for the same calories by choosing lower-calorie, high-volume options. It’s a tool that can help keep you full and energised while in a deficit — BUT as an athlete, we still need to make sure you’re hitting your fuel needs to support performance.

That’s exactly what we’re working on inside The Athlete Cut — finding the sweet spot for long-term fat loss without compromising training.

Week 2 drops tomorrow (carbs, caffeine, intra-training fuel, heavy training day adjustments & hydration) 🔥 Plus, in Week 3 I’ll be diving deeper into how to use volume eating effectively.

Join now & get instant access to Week 1 + Week 2 tomorrow — link in bio. 🫶🏼

08/08/2025

A few friendly (but firm) reminders from your sports dietitian 🫶🏼 because I’m not letting you sabotage your training, results or sanity this weekend.

Skipping pre-training fuel?
Running 90+ mins with no carbs?
Ordering the “lowest-calorie” thing on the menu when you actually wanted pasta?
(And no… having a ‘late breakfast’ isn’t a reason to pick the Greek side salad at your friend’s birthday lunch)

Yeah… we’re not doing that anymore.

Fuel well. Recover well. Enjoy life too.
That’s how you get fitter, stronger, and create a way of eating you can actually stick to long term.

27/07/2025

july dump 📸
90% food, running, poppy, & more food 🌮🏃🏼‍♀️🐾

living a sweet, simple life & feeling v grateful for it 🫶🏼

24/07/2025

What a fully fuelled athlete actually eats 👀👇🏻
This is one of my incredible female athletes in her early 20s—training 2–3x per day, and now absolutely thriving.

But when we first started working together, things looked different:
→ She was under-fuelling and trying to cut calories for fat loss
→ Constantly hungry and feeling out of control around food (especially sweets)
→ Struggling to push through sessions and fatiguing early
→ Gut issues during training

So, we flipped the script. We:
✔️ Increased her total calories (especially carbs—basically doubled!)
✔️ Swapped her pre-training snack to a lower fibre option to fuel without the gut issues
✔️ Added consistent, strategic snacks to support performance and recovery
✔️ Kept in dessert (because you don’t have to restrict to get results)
✔️ Shifted her mindset from “eat less” to “fuel more” — because she IS an athlete, and now she eats like one.

💥 The result?
Stronger. More energised. Confident around food. And capable of pushing her body to the limit — because she’s no longer running on empty.

Feeling fuelled isn’t just about energy. It’s about freedom.

If you’re ready to stop the restriction cycle and fuel like the athlete you are, book a free call — I’d love to chat about your goals 🤍

09/07/2025

ADHD & eating habits — it’s not just about willpower.
These 5 eating behaviours are super common in ADHDers (and yep, I’ve experienced them too 👀).

If food feels chaotic, inconsistent, or like you’re constantly swinging between “I’m doing great” and “I’ve completely fallen off” — you’re not alone.

The good news? You don’t need strict rules or constant tracking to feel better. With the right strategies, you can achieve your goals without the overwhelm.

✨ This is what I help my clients with — ADHD-friendly, practical nutrition that works with your busy brain.

➡️ Head to the link in my bio to book a free call to chat about 1:1 coaching 🧠

07/07/2025

GC MARATHON 2025 🏃🏼‍♀️ WHAT A DAY 💥..

I came into this race with slightly lower expectations after racing Red Bull RTS 3 weeks ago… but my body held up surprisingly strong 🙏🏻 (plus every time I started hurting I told myself, “I’ve done harder things” 😅)

I went out strong (maybe a little too spicy), holding 5:00/km pace until around 35km 😮‍💨 — and while I couldn’t quite hang on for sub-3:30, I still came away with a 4-min PB, finishing in 3:34 (5:05/km avg) and I couldn’t be happier!

Huge thanks to for the support and those Thursday interval sessions that always push my limits 💥

And to , my ultimate running bestie — I know this race didn’t go quite to plan after a few tough weeks leading in, but I’m SO proud of you, and also so grateful we get to do these races together 🫶🏼

Even though I swore in the last 7km that I wasn’t doing another marathon for a while… here I am one day later already thinking what’s next? 🤣

11/03/2025

🧠 Can Nutrition Help Reduce Anxiety?

As a dietitian, I talk a lot about fuelling for performance—but what about fuelling for your mind? Research shows that what you eat impacts mental health, and small changes can help reduce anxiety, support brain function, and improve mood.

🔥 Key Strategies for Lowering Anxiety Through Nutrition:
✅ Balance blood sugar – Eat every 3-4 hours, prioritise protein + fibre, and limit refined sugar
🐟 Omega-3s for brain health – Fatty fish (salmon, sardines) or chia/flaxseeds + an omega-3 supplement
🌿 Magnesium for stress – Found in leafy greens, nuts, seeds, dark chocolate (or try magnesium glycinate)
🥦 Gut health matters – Prebiotic foods (oats, bananas, legumes) + probiotics (yoghurt, kimchi, kefir)
💊 Supplements that may help – L-Theanine (green tea), Ashwagandha, Magnesium Glycinate, Omega-3s
☕ Caffeine & hydration – Know your tolerance & stay hydrated to keep stress hormones in check

You don’t need to overhaul your diet overnight, but small shifts can make a big impact on mental well-being. Try one or two changes and see how you feel!

Send a message to learn more

25/02/2025

Struggling to hit your protein target? Here’s how to make it easier! 💪🏼

We all know protein is essential for building muscle, staying toned, and recovering faster, but getting enough (especially ~2g per kg/day) can be a challenge.

Here’s a list of high-protein snacks (10g+ per serve) to help you stay on track:

✔️ Up&Go Protein Energise
✔️ Salada crackers + tinned tuna
✔️ Rokeby Farms smoothie (GOAT)
✔️ High-protein yoghurt + granola
✔️ High-protein bread + peanut butter
✔️ Babybel cheese
✔️ Baked beans on toast
✔️ English muffin + cottage cheese & tomato
✔️ Cruskits with ham & cheese
✔️ Wicked Sisters protein pudding
✔️ Rice cakes with avocado & boiled eggs
✔️ Protein smoothie (1 scoop protein powder + banana + coconut water)

💡 Need more high-protein meal and snack ideas? My Performance Nutrition Membership has hundreds of simple, effective options to help you fuel smarter, feel stronger, and perform better.

📲 Join now –

The Performance Nutrition Membership is your flexible, no-nonsense toolkit to simplify nutrition, support your goals, and fuel your life.