102. 'I don't need it' - what's that costing you?

In this episode, I unpack one of the most common phrases I hear from athletes and active individuals: “I don’t need it.” Whether it’s a short ride, an easy session, or a busy day, the assumption that fuelling isn’t necessary can come at a significant cost.

I share insights from years of working with clients who underfuel—not intentionally, but because they believe it’s the ‘right’ thing to do. From sugar cravings and poor sleep to stalled progress and mid-ride energy crashes, this episode explores the very real consequences of skimping on training nutrition.

You'll learn why eating less doesn’t always mean weight loss, how poor fuelling habits can sabotage your results, and why performance nutrition isn’t reserved for elite athletes. I also touch on the mental side of nutrition—the thought patterns and beliefs that often hold us back—and offer practical strategies for identifying and shifting them.

If you’ve ever skipped fuelling a ride thinking “I’ll be fine” or tried to save calories for later, this episode is for you. It’s a call to get curious, test different strategies, and understand what it’s really costing you when you say, “I don’t need it.”

Listen on Apple Podcasts, Spotify or watch on Youtube.

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TRANSCRIPT

“I Don’t Need It” – Why That Thought Could Be Holding You Back

As a sports dietitian, there’s one phrase I hear from cyclists and active individuals more than any other: “I don’t need it.”

Whether it's about fuelling an easy ride, a short run, or even just eating breakfast, the belief that we don’t need fuel is widespread—and in many cases, it's doing far more harm than good.

The Hidden Cost of Underfuelling

You might think you’re being disciplined or efficient by skipping fuel. But what I often see instead are athletes who are:

• Gaining weight despite eating less

• Constantly tired and low on energy

• Craving sugar, especially late in the day

• Struggling with poor sleep or low motivation

• Stalling in their training progress

These issues are often traced back to underfuelling, particularly around training sessions. Even short, easy rides require energy—and if we don't give our body what it needs, it will try to compensate later. That often shows up as poor food choices, increased hunger, or inconsistent performance.

“I Don’t Need It” – Where It Comes From

This mindset usually isn't malicious. It's something we've picked up from diet culture, peer behaviours, or performance myths that say less is more. I hear things like:

• “It’s only an hour.”

• “I’m trying to lose weight.

• “It was an easy ride.”

• “I’d rather save my calories for later.”
  

But here’s the problem: your body doesn’t care how long the ride was. If you didn’t fuel, you’ve created a deficit. And if that happens repeatedly, your body eventually pushes back—often with cravings, fatigue, or stubborn weight plateaus.

Fuelling is Not Just for Pros

A key message I repeat is that fuelling is not reserved for elite cyclists. Whether you're training for your first 100km or preparing for a European cycling tour, consistent fuelling has a massive impact on performance, recovery and enjoyment. You don’t have to be aiming for the podium to benefit.

One of my clients recently revisited a low-carb phase “just to test it again.” Within two weeks, he was exhausted, sleeping poorly, craving sugar, and not losing weight. The difference once he reintroduced proper fuelling? Training quality went up, mood improved, and energy returned. The data didn’t lie—his body responded to being fuelled properly.

The Power of Proactive Fuelling

What if you stopped reacting to hunger and fatigue, and started fuelling proactively instead? Even a banana on a short ride can be the difference between a productive day and an energy crash.

Try this: track how you feel on days when you do fuel versus when you don’t. Look for patterns—sugar cravings, mood dips, disrupted sleep. This is the sort of awareness that changes behaviours long-term.

Fuelling is about creating sustainable habits that allow you to train better, recover faster, and live fully. It's not about perfection or extremes. It's about knowing what your body needs and giving yourself permission to meet those needs—without guilt or hesitation.

In Summary

If you catch yourself thinking “I don’t need it,” pause and ask:
What is that mindset costing me?

The real challenge isn’t fuelling itself - it’s believing you’re allowed to fuel. And once you start, you may be surprised just how good you can feel.