{"id":137159,"date":"2026-03-02T06:04:00","date_gmt":"2026-03-02T11:04:00","guid":{"rendered":"https:\/\/www.strongfitnessmag.com\/?p=137159"},"modified":"2026-02-19T11:12:21","modified_gmt":"2026-02-19T16:12:21","slug":"deirdre-slattery-fuel-fitness","status":"publish","type":"post","link":"https:\/\/www.strongfitnessmag.com\/training\/trainertips\/deirdre-slattery-fuel-fitness\/","title":{"rendered":"Time Your Nutrition to Fuel Your Fitness"},"content":{"rendered":"<p><span style=\"\"><img decoding=\"async\" class=\"lazyload\" data-src=\"https:\/\/www.strongfitnessmag.com\/wp-content\/uploads\/2026\/02\/deirdre-slattery-mar-apr.jpg\" alt=\"Deirdre Slattery teaches you how to fuel your fitness right.\" data-id=\"137160\"  data-init-width=\"1400\"  data-init-height=\"1182\" title=\"deirdre-slattery-mar-apr\" loading=\"lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-width=\"696\" data-height=\"588\" style=\"aspect-ratio: auto 1400 \/ 1182;\" ml-d=\"-0.1330000000000382\" mt-d=\"0\" center-v-d=\"false\" ml-t=\"-4.836000000000013\" mt-t=\"0\" center-v-t=\"false\" ml-m=\"0\" mt-m=\"-4.835999999999984\"><noscript><img decoding=\"async\" alt=\"Deirdre Slattery teaches you how to fuel your fitness right.\" data-id=\"137160\" width=\"696\" data-init-width=\"1400\" height=\"588\" data-init-height=\"1182\" title=\"deirdre-slattery-mar-apr\" loading=\"lazy\" src=\"https:\/\/www.strongfitnessmag.com\/wp-content\/uploads\/2026\/02\/deirdre-slattery-mar-apr.jpg\" data-width=\"696\" data-height=\"588\" style=\"aspect-ratio: auto 1400 \/ 1182;\" ml-d=\"-0.1330000000000382\" mt-d=\"0\" center-v-d=\"false\" ml-t=\"-4.836000000000013\" mt-t=\"0\" center-v-t=\"false\" ml-m=\"0\" mt-m=\"-4.835999999999984\"><\/noscript><\/span><\/p>\n<p><strong>Spring has a way <\/strong>of exposing what\u2019s no longer working in your closet, in your relationships, in your calendar\u2014and very often, on your plate.<\/p>\n<p>When it comes to nutrition, much like in our training, we tend to run on autopilot. We repeat habits because they once worked, or because they feel \u201chealthy,\u201d without stopping to ask the most important question: \u201cIs this actually supporting the body I\u2019m training right now?\u201d<\/p>\n<p>Spring cleaning your nutrition isn\u2019t about a detox, a reset, or eating less. It\u2019s about realigning fuel with function and making nutrition work with your life, not against it.<\/p>\n<h3 style=\"\"><strong>Food Is Functional<\/strong><\/h3>\n<p>One of the biggest mindset shifts I coach is this: food is not a reward, nor something to \u201cearn.\u201d It\u2019s functional. Training creates stress on the body, while your nutrition determines how well you adapt to it.<\/p>\n<p style=\"\">When your nutrition is off, the following symptoms are predictable:<\/p>\n<p style=\"\">\u2022 Low energy<\/p>\n<p style=\"\">\u2022 Slower fat loss<\/p>\n<p style=\"\">\u2022 Muscle loss<\/p>\n<p>\u2022 Increased cravings<\/p>\n<p>The belief that \u201cmy body just doesn\u2019t respond anymore\u201d is absolutely wrong. It does! It\u2019s just underfueled, or <em>misfueled<\/em>.<\/p>\n<h3 style=\"\"><strong>Protein Is Non-Negotiable<\/strong><\/h3>\n<p>If spring cleaning had a number-one rule, it would be that protein anchors every meal. Not because it\u2019s trendy, but because it supports muscle, metabolism, recovery, and appetite regulation. Most women aren\u2019t eating too much protein\u2014they\u2019re just eating it inconsistently.<\/p>\n<p>If you change only one thing this spring, change this: aim for a clear protein source at every meal, especially a protein-forward breakfast, as this will be the foundation for the rest of your day.<\/p>\n<h3 style=\"\"><strong>The Problem Isn\u2019t Carbs\u2014It\u2019s Placement<\/strong><\/h3>\n<p>Carbohydrates fuel training by supporting performance, strength output, and recovery. Cutting them while training intensely is like trying to drive cross-country on an empty tank.<\/p>\n<p style=\"\">The issue isn\u2019t carbs but when and how they\u2019re used, so:<\/p>\n<p style=\"\">\u2022 Place carbohydrates closer to workouts<\/p>\n<p style=\"\">\u2022 Reduce them slightly on rest or lower-output days<\/p>\n<p>\u2022 Stop fearing them altogether!<\/p>\n<p>When carbs support training, your body responds better\u2014physically and hormonally.<\/p>\n<h3 style=\"\"><strong>Eat Around Your Workouts<\/strong><\/h3>\n<p>You don\u2019t need perfect timing\u2014but you do need awareness. Before training, fuel for focus and performance. Protein plus easily digestible carbs works best.<\/p>\n<p>After training, protein comes first, and carbs come second. Why? This is when muscle is preserved and recovery improves. Remember that skipping post-workout nutrition is one of the fastest ways to stall results, especially for busy, high-performing women. And if your workouts leave you feeling depleted or ravenous later, good nutrition\u2014not willpower\u2014is the fix.<\/p>\n<h4 style=\"\"><strong>Spring Clean the Diet Mentality<\/strong><\/h4>\n<h5 style=\"\">Don\u2019t think of spring cleaning your nutrition plan in terms of cutting more foods\u2014think of it as removing friction. Use this framework to determine what can stay, and what absolutely needs to go.<\/h5>\n<h5><strong>Common Things to Clear Out:<\/strong><\/h5>\n<h5>Grazing without structure<\/h5>\n<h5 style=\"\">Fear of carbohydrates<\/h5>\n<h5 style=\"\">Inconsistent protein intake<\/h5>\n<h5 style=\"\">Rigid thinking (foods you should and shouldn\u2019t eat)<\/h5>\n<h5><strong><span>Replace with:<\/span><\/strong><\/h5>\n<h5><span><span>Simple, repeatable meals<\/span><\/span><\/h5>\n<h5><span><span>Protein at every meal<\/span><\/span><\/h5>\n<h5><span><span>Carbohydrates scheduled around training<\/span><\/span><\/h5>\n<h5><span>Food freedom, without the guilt<\/span><\/h5>\n<h3 style=\"\"><strong>Overhauling Your Mental Clutter<\/strong><\/h3>\n<p>Just as important as <em>what<\/em> you eat is <em>how <\/em>you think about eating.&nbsp;<\/p>\n<p style=\"\"><span style=\"text-decoration: underline;\">Clear out:<\/span><\/p>\n<p style=\"\">\u2022 All-or-nothing thinking<\/p>\n<p style=\"\">\u2022 \u201cGood\u201d and \u201cbad\u201d food labels<\/p>\n<p>\u2022 Over-restriction followed by overeating<\/p>\n<p style=\"\"><span style=\"text-decoration: underline;\">Then bring in:<\/span><\/p>\n<p style=\"\">\u2022 Structure over chaos<\/p>\n<p style=\"\">\u2022 Repetition over novelty<\/p>\n<p>\u2022 Flexibility over guilt<\/p>\n<p>Nutrition works best when it\u2019s boring enough to repeat and smart enough to support your real life.<\/p>\n<h3 style=\"\"><strong>The Bigger Picture<\/strong><\/h3>\n<p>Spring cleaning your nutrition is about clarity, not control. When food supports training, your energy stabilizes, your strength improves, your body composition shifts, and perhaps most importantly, your confidence returns.<\/p>\n<p>This is the foundation of the new hustle\u2014not doing more, but doing what matters, better. Clean out what no longer serves you. Fuel with intention. And let your nutrition work as smart and hard as you do.&nbsp;<\/p>\n<p style=\"\"><span style=\"font-size: 12px !important;\">Written by<strong>&nbsp;<\/strong><strong><a href=\"https:\/\/www.instagram.com\/deirdre_sfitness\" style=\"outline: none;\" target=\"_blank\">Deirdre Slattery<\/a><\/strong><\/span><\/p>\n<p style=\"\">Photography by <strong><a href=\"http:\/\/instagram.com\/paulbuceta\" style=\"outline: none;\" target=\"_blank\">Paul Buceta<\/a><\/strong><\/p>\n<p style=\"\">Hair and Makeup<strong> <strong><a href=\"http:\/\/instagram.com\/monicakalra\" target=\"_blank\" style=\"outline: none;\">Monica Kalra<\/a><\/strong><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spruce up your nutrition this spring to better fuel your full-body goals.<\/p>\n","protected":false},"author":11346,"featured_media":137160,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":"","tve_updated_post":"<div class=\"thrv_wrapper tve_image_caption\" data-css=\"tve-u-18de85827aa\" style=\"\"><span class=\"tve_image_frame\" style=\"\"><img class=\"tve_image td-animation-stack-type0-2 tcb-moved-image wp-image-137160\" alt=\"Deirdre Slattery teaches you how to fuel your fitness right.\" data-id=\"137160\" width=\"696\" data-init-width=\"1400\" height=\"588\" data-init-height=\"1182\" title=\"deirdre-slattery-mar-apr\" loading=\"lazy\" src=\"https:\/\/www.strongfitnessmag.com\/wp-content\/uploads\/2026\/02\/deirdre-slattery-mar-apr.jpg\" data-width=\"696\" data-height=\"588\" style=\"aspect-ratio: auto 1400 \/ 1182;\" ml-d=\"-0.1330000000000382\" mt-d=\"0\" data-css=\"tve-u-18de858cfe7\" center-v-d=\"false\" ml-t=\"-4.836000000000013\" mt-t=\"0\" center-v-t=\"false\" ml-m=\"0\" mt-m=\"-4.835999999999984\"><\/span><\/div><div class=\"thrv_wrapper thrv_text_element tcb-highlight-added\" data-css=\"tve-u-1944233a878\" style=\"\"><p><strong>Spring has a way <\/strong>of exposing what\u2019s no longer working in your closet, in your relationships, in your calendar\u2014and very often, on your plate.<\/p><p>When it comes to nutrition, much like in our training, we tend to run on autopilot. We repeat habits because they once worked, or because they feel \u201chealthy,\u201d without stopping to ask the most important question: \u201cIs this actually supporting the body I\u2019m training right now?\u201d<\/p><p>Spring cleaning your nutrition isn\u2019t about a detox, a reset, or eating less. It\u2019s about realigning fuel with function and making nutrition work with your life, not against it.<\/p><h3 class=\"\" style=\"\" data-css=\"tve-u-19c6f057a27\"><strong>Food Is Functional<\/strong><\/h3><p>One of the biggest mindset shifts I coach is this: food is not a reward, nor something to \u201cearn.\u201d It\u2019s functional. Training creates stress on the body, while your nutrition determines how well you adapt to it.<\/p><p style=\"\" data-css=\"tve-u-19c6f061184\">When your nutrition is off, the following symptoms are predictable:<\/p><p style=\"\" data-css=\"tve-u-19c6f06049d\">\u2022 Low energy<\/p><p style=\"\" data-css=\"tve-u-19c6f06049f\">\u2022 Slower fat loss<\/p><p style=\"\" data-css=\"tve-u-19c6f0604a0\">\u2022 Muscle loss<\/p><p>\u2022 Increased cravings<\/p><p>The belief that \u201cmy body just doesn\u2019t respond anymore\u201d is absolutely wrong. It does! It\u2019s just underfueled, or <em>misfueled<\/em>.<\/p><h3 class=\"\" style=\"\" data-css=\"tve-u-19c6f06456f\"><strong>Protein Is Non-Negotiable<\/strong><\/h3><p>If spring cleaning had a number-one rule, it would be that protein anchors every meal. Not because it\u2019s trendy, but because it supports muscle, metabolism, recovery, and appetite regulation. Most women aren\u2019t eating too much protein\u2014they\u2019re just eating it inconsistently.<\/p><p>If you change only one thing this spring, change this: aim for a clear protein source at every meal, especially a protein-forward breakfast, as this will be the foundation for the rest of your day.<\/p><h3 class=\"\" style=\"\" data-css=\"tve-u-19c6f067ac3\"><strong>The Problem Isn\u2019t Carbs\u2014It\u2019s Placement<\/strong><\/h3><p>Carbohydrates fuel training by supporting performance, strength output, and recovery. Cutting them while training intensely is like trying to drive cross-country on an empty tank.<\/p><p style=\"\" data-css=\"tve-u-19c6f0720df\">The issue isn\u2019t carbs but when and how they\u2019re used, so:<\/p><p style=\"\" data-css=\"tve-u-19c6f0731b0\">\u2022 Place carbohydrates closer to workouts<\/p><p style=\"\" data-css=\"tve-u-19c6f0731b1\">\u2022 Reduce them slightly on rest or lower-output days<\/p><p>\u2022 Stop fearing them altogether!<\/p><p>When carbs support training, your body responds better\u2014physically and hormonally.<\/p><h3 class=\"\" style=\"\" data-css=\"tve-u-19c6f075640\"><strong>Eat Around Your Workouts<\/strong><\/h3><p>You don\u2019t need perfect timing\u2014but you do need awareness. Before training, fuel for focus and performance. Protein plus easily digestible carbs works best.<\/p><p>After training, protein comes first, and carbs come second. Why? This is when muscle is preserved and recovery improves. Remember that skipping post-workout nutrition is one of the fastest ways to stall results, especially for busy, high-performing women. And if your workouts leave you feeling depleted or ravenous later, good nutrition\u2014not willpower\u2014is the fix.<\/p><\/div><div class=\"thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad\">\n\t<div class=\"tve-content-box-background\" style=\"\" data-css=\"tve-u-19c6f0d7f4b\"><\/div>\n\t<div class=\"tve-cb\"><div class=\"thrv_wrapper thrv_text_element\" data-css=\"tve-u-199c02b0431\" style=\"\"><h4 class=\"\" style=\"\" data-css=\"tve-u-19c6f12a332\"><strong>Spring Clean the Diet Mentality<\/strong><\/h4><h5 class=\"\" style=\"\" data-css=\"tve-u-19c6f12be78\">Don\u2019t think of spring cleaning your nutrition plan in terms of cutting more foods\u2014think of it as removing friction. Use this framework to determine what can stay, and what absolutely needs to go.<\/h5><\/div><div class=\"thrv_wrapper thrv-columns\" style=\"--tcb-col-el-width: 656;\" data-css=\"tve-u-19c6f126448\"><div class=\"tcb-flex-row v-2 tcb--cols--2 tcb-resized\" data-css=\"tve-u-19c6f126bff\" style=\"\"><div class=\"tcb-flex-col\" data-css=\"tve-u-19c6f11258a\" style=\"\"><div class=\"tcb-col\"><div class=\"thrv_wrapper thrv_text_element\">\t<h5 data-css=\"tve-u-19c6f0e9e27\" class=\"\"><strong>Common Things to Clear Out:<\/strong><\/h5><h5 data-css=\"tve-u-19c6f0e9ee6\" class=\"\">Grazing without structure<\/h5><h5 data-css=\"tve-u-19c6f10f189\" style=\"\" class=\"\">Fear of carbohydrates<\/h5><h5 data-css=\"tve-u-19c6f0ea0b8\" style=\"\" class=\"\">Inconsistent protein intake<\/h5><h5 data-css=\"tve-u-19c6f0d051e\" style=\"\" class=\"\">Rigid thinking (foods you should and shouldn\u2019t eat)<\/h5><\/div><\/div><\/div><div class=\"tcb-flex-col\" data-css=\"tve-u-19c6f112594\" style=\"\"><div class=\"tcb-col\"><div class=\"thrv_wrapper thrv_text_element\">\t<h5 data-css=\"tve-u-19c6f0ce9f3\" class=\"\"><strong><span data-css=\"tve-u-19c6f0ec3cb\">Replace with:<\/span><\/strong><\/h5><h5 data-css=\"tve-u-19c6f0b7806\" class=\"\"><span data-css=\"tve-u-19c6f0ec533\"><span data-css=\"tve-u-19c6f0ec534\">Simple, repeatable meals<\/span><\/span><\/h5><h5 data-css=\"tve-u-19c6f0b7807\" class=\"\"><span data-css=\"tve-u-19c6f0ec6ab\"><span data-css=\"tve-u-19c6f0ec6ad\">Protein at every meal<\/span><\/span><\/h5><h5 data-css=\"tve-u-19c6f0b7809\" class=\"\"><span data-css=\"tve-u-19c6f0ec834\"><span data-css=\"tve-u-19c6f0ec835\">Carbohydrates scheduled around training<\/span><\/span><\/h5><h5 data-css=\"tve-u-19c6f0d1bc6\" class=\"\"><span data-css=\"tve-u-19c6f0ec9ce\">Food freedom, without the guilt<\/span><\/h5><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div><div class=\"thrv_wrapper thrv_text_element\" data-css=\"tve-u-1944233a878\"><h3 class=\"\" style=\"\" data-css=\"tve-u-19c6f0789a6\"><strong>Overhauling Your Mental Clutter<\/strong><\/h3><p>Just as important as <em>what<\/em> you eat is <em>how <\/em>you think about eating.&nbsp;<\/p><p style=\"\" data-css=\"tve-u-19c6f080640\"><span style=\"text-decoration: underline;\" data-css=\"tve-u-19c6f08acec\">Clear out:<\/span><\/p><p style=\"\" data-css=\"tve-u-19c6f083fbb\">\u2022 All-or-nothing thinking<\/p><p style=\"\" data-css=\"tve-u-19c6f083fbc\">\u2022 \u201cGood\u201d and \u201cbad\u201d food labels<\/p><p>\u2022 Over-restriction followed by overeating<\/p><p style=\"\" data-css=\"tve-u-19c6f08251c\"><span style=\"text-decoration: underline;\" data-css=\"tve-u-19c6f08aced\">Then bring in:<\/span><\/p><p style=\"\" data-css=\"tve-u-19c6f087b92\">\u2022 Structure over chaos<\/p><p style=\"\" data-css=\"tve-u-19c6f087b93\">\u2022 Repetition over novelty<\/p><p>\u2022 Flexibility over guilt<\/p><p>Nutrition works best when it\u2019s boring enough to repeat and smart enough to support your real life.<\/p><h3 class=\"\" style=\"\" data-css=\"tve-u-19c6f089d76\"><strong>The Bigger Picture<\/strong><\/h3><p>Spring cleaning your nutrition is about clarity, not control. When food supports training, your energy stabilizes, your strength improves, your body composition shifts, and perhaps most importantly, your confidence returns.<\/p><p>This is the foundation of the new hustle\u2014not doing more, but doing what matters, better. Clean out what no longer serves you. Fuel with intention. And let your nutrition work as smart and hard as you do.&nbsp;<\/p><\/div><div class=\"thrv_wrapper thrv_text_element\" data-css=\"tve-u-198a4072ff5\" style=\"\"><p data-css=\"tve-u-19442354d0b\" style=\"\"><span data-css=\"tve-u-19442351191\" style=\"font-size: 12px !important;\">Written by<strong>&nbsp;<\/strong><strong><a href=\"https:\/\/www.instagram.com\/deirdre_sfitness\" style=\"outline: none;\" target=\"_blank\" class=\"\">Deirdre Slattery<\/a><\/strong><\/span><\/p><p data-css=\"tve-u-199bf9d11cf\" style=\"\">Photography by <strong><a href=\"http:\/\/instagram.com\/paulbuceta\" style=\"outline: none;\" target=\"_blank\" class=\"\">Paul Buceta<\/a><\/strong><\/p><p data-css=\"tve-u-1952538606c\" style=\"\">Hair and Makeup<strong> <strong><a href=\"http:\/\/instagram.com\/monicakalra\" target=\"_blank\" class=\"\" style=\"outline: none;\">Monica Kalra<\/a><\/strong><\/strong><\/p><\/div>","tve_custom_css":"@media (min-width: 300px){[data-css=\"tve-u-18de85827aa\"] { width: 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