Fuelling for Movement: Why Eating Enough Matters More Than You Think
- Liz Courneyea
- Feb 9
- 4 min read
One of the most common things I see as a nutrition coach isn’t overeating — it’s under-fuelling.
Especially among people who love to move.
Whether it’s hiking, camping, long walks, gym sessions, or just staying active day to day, many people unintentionally treat food as something they need to earn instead of something that supports movement.
But movement isn’t powered by willpower.It’s powered by fuel.
Movement Is a Stressor — Fuel Is the Support
Any form of movement places stress on the body. That’s not a bad thing — stress is how we adapt and get stronger. But stress without support leads to burnout, fatigue, and plateaus.
When you move more but don’t eat enough, your body:
Conserves energy
Slows recovery
Increases hunger signals later
Feels heavier, not stronger
Fueling properly allows your body to:
Perform better
Recover faster
Maintain muscle
Regulate hormones
Actually enjoy movement
The Problem With “Eating Less to Lose Weight”
Many people believe that if they’re active, they should eat less to see results faster. In reality, chronic under-fuelling often does the opposite.
Signs you may not be eating enough to support your movement:
Low energy on walks or hikes
Feeling drained instead of refreshed after activity
Strong cravings at night
Poor sleep
Stalled fat loss despite staying active
Your body doesn’t reward restriction — it protects itself from it.
Fuelling for Outdoor Movement (Without Overthinking It)
Fueling doesn’t need to be complicated. You don’t need perfect macros or “clean” foods. You need consistent nourishment.
Before movement:
Carbohydrates for energy
A small amount of protein for stabilityExamples: toast with peanut butter, yogurt and fruit, oatmeal, trail mix
During longer or more intense activity:
Easily digestible carbs
Fluids and electrolytesExamples: fruit, granola bars, sports drinks, homemade snacks
After movement:
Protein for muscle repair
Carbohydrates to replenish energyExamples: balanced meals with protein, carbs, and fats
This applies whether you’re hiking a trail, setting up camp, or heading to the gym.
Fuelling Is Not a “Reward” — It’s Part of the Plan
One of the biggest mindset shifts I work on with clients is removing morality from food.
You don’t fuel because you were “good.”You fuel because your body needs it to function.
Food supports:
Strength
Endurance
Mental clarity
Consistency
Long-term results
When people start fuelling appropriately, movement often becomes easier, more enjoyable, and more sustainable.
What This Looks Like in Real Life
Fueling for movement doesn’t mean eating perfectly every day. It means:
Eating enough
Eating consistently
Adjusting intake based on activity levels
Listening to your body instead of fighting it
Some days will be more active than others. Your nutrition should reflect that — not punish it.
Sample Fuelling Meal Plan for Active Days
Fuelling for movement doesn’t require a strict plan, but having balanced, reliable options makes it easier to stay consistent — especially on active or outdoor-focused days. Below is an example of how you can structure a day of eating using recipes right from here to support energy, recovery, and performance.
A balanced breakfast sets the tone for the day. This sandwich provides:
Protein to support muscle and satiety
Carbohydrates for energy
Fats to slow digestion and keep you full
This is a great option before a morning walk, hike, or gym session — or even before a busy day on your feet.
Snacks play an important role in fueling consistency. These muffins provide:
Easily digestible carbohydrates for quick energy
A bit of fat and protein for staying power
Perfect for:
Pre-hike fuel
A grab-and-go option while camping
Preventing long gaps between meals that lead to low energy later
This is an ideal midday meal for active lifestyles. It includes:
Complete protein from quinoa
Complex carbohydrates for sustained energy
Fibre to support digestion
This meal works especially well on days with afternoon activity, helping prevent the mid-day energy crash many people experience when under-fueled.
Depending on hunger and activity levels, another snack may be helpful. Options include:
Another oatmeal banana muffin
Yogurt with fruit
A simple protein-forward snack
Fueling consistently throughout the day supports better workouts, better recovery, and better adherence long-term.
This meal is excellent for recovery after a long or demanding day of movement.
High-quality protein for muscle repair
Healthy fats to support joint health and hormone balance
Easy to prepare at home or while camping
Pair with a carbohydrate source (potatoes, rice, or vegetables) to fully replenish energy stores.
A protein-rich option, ideal for:
Lower-intensity activity days
When appetite is lower but fueling is still important
Balanced meals like this help maintain consistency without overcomplication.
Coaching Note: Adjust Fuel to Match the Day
This is not a rigid plan — it’s a framework.
On higher-activity days, portions may increase or additional snacks may be needed. On lighter days, intake may naturally be a bit lower. The goal is not perfection — it’s supporting your body based on what you ask it to do.
Fuelling appropriately allows movement to feel:
More enjoyable
More sustainable
Less exhausting
And that’s where real progress happens.
Fitness isn’t just about doing more. It’s about supporting what you’re already doing.
When movement feels heavy, it’s often not a motivation problem — it’s a fuelling problem.
Learning how to eat for your lifestyle instead of against it is one of the most powerful tools for long-term success. And it’s something that looks different for every person.
That’s where coaching comes in.
Because movement should feel supported — not survived.
Hope this helps to get you started! If you try any of my recipes, make sure to leave me a comment and let me know! Can't wait to hear your feedback.
Love, Liz 💖
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