Feeling Tired, Moody or Struggling to See Results? You Might Be Under-Fuelling
At Rushcutters Health Gym, our personal trainers in Sydney often meet clients who think they’re eating “well” but are actually under-fuelling their bodies. Whether it’s from long workdays, skipping meals, or eating too little due to stress, under-eating is more common than you might think — especially among active women.
Over time, this lack of fuel can lead to hormonal imbalances, weaker bones, poor recovery, and low energy. If you’ve been feeling sluggish despite training consistently, your body might be asking for more food — not less.
Why Under-Eating Happens
As one of the top-rated centres for personal training in Sydney, we see it all the time. Busy schedules, back-to-back commitments, and unrealistic diet trends can cause you to unintentionally eat less than your body needs.
After a workout, appetite can dip — but that’s exactly when your body needs fuel the most.
Add in the lingering effects of diet culture — the “eat less, move more” mindset — and it’s no wonder so many people confuse fatigue and low mood for a lack of willpower. In reality, your body’s just running on empty.
How Much Should You Be Eating?
There’s no one-size-fits-all number, but active women generally need between 1,800–2,400+ calories a day, depending on training load, body composition, and goals. If you’re doing regular sessions with a fitness trainer in Sydney, you’ll likely be on the higher end of that range.
Under-eating not only affects your energy but also slows your metabolism, making it harder to maintain a healthy weight or build lean muscle — even if you’re putting in hours at the gym.
Common Signs You’re Not Eating Enough
Our personal trainers in Potts Point encourage members to tune in to their body’s signals. Here are 14 red flags that might mean you’re under-fuelling:
Physical Signs
- Constant fatigue and sluggishness
- Hair loss or thinning
- Constipation
- Frequent colds or slower recovery from illness
- Poor sleep quality
- Slow wound healing
- Irregular or missing periods
Mental and Emotional Signs
- Irritability or short fuse
- Brain fog and trouble concentrating
- Constant thoughts about food
- Low mood or anxiety
- Loss of interest in training or socializing
- Feeling unmotivated or withdrawn
If several of these sound familiar, it’s time to take a closer look at your nutrition.
RED-S: The Risk for Active Women
Training regularly without eating enough can lead to a condition called Relative Energy Deficiency in Sport (RED-S). This happens when your energy intake doesn’t meet your exercise and daily demands, leading to hormone disruption, low bone density, and poor performance.
At Rushcutters Health Gym, our personal training Sydney team pays close attention to signs of RED-S — especially in women who train hard but struggle with recovery or irregular periods. It’s not about eating “perfectly”; it’s about fuelling properly to support your lifestyle.
Practical Tips to Eat More — Without Overthinking It
Fuelling your body well doesn’t have to be complicated. Our trainers and in-house nutrition coaches recommend these simple strategies:
- Don’t skip breakfast — it sets the tone for your energy levels all day.
- Distribute protein evenly — include lean protein at every meal to support recovery and muscle growth.
- Include carbs before and after training to refuel glycogen stores.
- Add calorie-dense extras like nuts, avocado, olive oil, and seeds.
- Eat mindfully and socially — avoid eating at your desk or while scrolling your phone.
A balanced breakfast might look like Greek yoghurt with oats and berries, eggs on sourdough with avocado, or a smoothie with protein powder, nut butter, and banana.
Work With a Fitness Trainer Who Gets It
If you’re feeling constantly tired, stuck in your results, or unsure how to fuel your body for your workouts, you’re not alone. Our team of expert personal trainers in Potts Point are here to help you find the right balance of nutrition and training for long-term results — not short-term fixes.
At Rushcutters Health Gym, we believe that strength and energy come from proper fuelling, not restriction. We’ll help you rebuild your metabolism, improve recovery, and feel energised again.
Ready to Feel Strong and Energised Again?
Book a complimentary consultation with one of our fitness trainers in Sydney today. Together, we’ll assess your goals, lifestyle, and eating patterns — and create a personalised plan that helps you eat smarter, train stronger, and live better.
