When it comes to making real headway in your wellness journey, paying closer attention to your nutrition intake is one of the best decisions you can make. Improved mood, greater levels of energy and noticeable changes in your physique are just a few promises that a diligent approach to nutrition can make.

Inevitably, the opposite is also true—if you miss the mark, your body can pay the price in myriad ways. If you’re feeling sluggish even after a good night’s rest, for example, or you’re struggling to hit your strength goals and noticing discomfort during or after exercise, it could be a sign that you’re not fuelling properly — or enough — for your workouts.

Thankfully, it doesn’t mean you need to batch-order energy gels, or meal prep a month’s worth of overnight oats. Instead, you need to learn what foods and meal timings can work for you — our guide here, can help — and the foods that your body best responds to ahead of your session. For now, keep an eye out for these five tell-tale signs of underfuelling, because your next personal best could be at stake.

Low Energy Levels

If you’re feeling unusually tired or sluggish during your workout, it could be a sign that you’re not consuming enough calories or the right balance of macronutrients. A lack of carbohydrates, which are the body’s primary energy source during exercise, can leave you feeling drained and hinder your performance. If you don’t have enough energy reserves, you may struggle to complete your session or maintain intensity.

Lack of Focus

If you’re unable to perform exercises as effectively or lack mental focus during your workout, it could be a sign that your diet isn’t supporting your training. A protein-heavy meal after a workout can help with recovery while consuming carbs before a workout gives you the energy needed to stay sharp and keep your energy levels high. And, if you’re interested in the connection between meals and mind power, check out our guide here.

Muscular Issues

Muscle cramps, weakness, or a feeling of heaviness during exercise can be a direct result of not getting enough of the right nutrients. For example, a lack of electrolytes like potassium or magnesium can lead to cramps, while insufficient protein intake can prevent muscle repair and growth. Without proper nutrition, recovery and performance will be compromised, leading to longer-term setbacks in strength and endurance.

Feeling Dizzy

Experiencing dizziness or light-headedness while working out often points to an imbalance in your diet. This could be due to insufficient food intake or dehydration, both of which can lower blood sugar levels and affect your ability to perform exercises safely. It’s important to ensure you’re properly fuelled before working out and hydrated throughout, especially if you’re doing more intense or extended workouts.

Slow Recovery

If you’re finding that your muscles take longer to recover after workouts, it may be due to inadequate nutrition, particularly insufficient protein or carbohydrates. These nutrients are essential for muscle repair and replenishing energy stores. Without proper recovery nutrition, you may experience persistent soreness, fatigue, and diminished performance in subsequent workouts.