Holly Savill Performance Dietitian

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Holly Savill Performance Dietitian

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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). 🫶🏼

17/09/2025

As an athlete, your bones aren’t just the framework holding you up — they’re living tissue constantly being broken down and rebuilt through training. Without enough calcium, recovery slows, bone density drops, and your risk of injury skyrockets. 🚀

💡Athletes need ~1300 mg calcium/day to support bone strength, recovery, and long-term performance. That’s more than most people realise — and it’s tough to hit without planning. 📝

👉 Swipe through this post for easy, everyday food sources (both dairy + plant-based/fortified) to help you meet your daily target.

⚡ Save this cheat sheet to use when planning your meals and snacks — strong bones = stronger training, faster recovery, and less risk of injury. ✅

14/09/2025

Happiest when life looks like this… 👇🏼

1. Spontaneous sunset dinners 🐾
2. Long runs with friends that make kms fly ✨
3. New recipes that work 🤌🏻🫐
4. Morning zoomies (for both Poppy & I 🤪)
5. Celebrating love 🤍
6. Beach days every day 🌊
7. Coffee (with this new coffee foam thing ?! 🤤)
8. Evening runs @ therapeutic pace
9. The best GF toastie on the GC 🥪
10. Planning exciting new collabs (stay tuned 🤫!)
11. Zzz’s 🫶🏼

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 🏃🏼‍♀️)

Address

Gold Coast, QLD

Website

https://www.performancedietitian.com/

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