When it comes to peak performance, nutrition is just as important as training itself. Holly Mills, an elite professional athlete, has spent years perfecting her fuelling strategy. She knows that every meal, snack, and hydration choice has the potential to make or break her performance.
In this blog, Holly shares her top fueling tips for female athletes, from the importance of never skipping breakfast to understanding how to adjust your diet based on your menstrual cycle. If you're looking to optimise your nutrition for better performance, recovery, and overall health, Holly's approach is a great place to start.
Never Skip Breakfast & Avoid Fasted Training
As a dedicated athlete, Holly's first and most important rule is never to train fasted or skip breakfast. The idea that you can get through a workout on an empty stomach is not only ineffective but can also leave you feeling sluggish and depleted.
"No fasted training or skipping breakfast! Fuel your body!" — Holly Mills, GB Athlete
Holly starts her day with a solid meal that combines a balanced mix of macronutrients: high-fibre carbs, plenty of protein, and moderate fat. She emphasises that the timing of meals is just as important as the content.
For example, a balanced main meal three hours before a workout will set the stage for energy throughout the session. Meals like a bowl of oats with fruit and a scoop of protein powder, or chicken with quinoa and vegetables, are staples in Holly’s pre-training nutrition plan.
As the workout approaches, Holly switches to lighter options. An hour before training, she prefers a snack that’s rich in carbohydrates, but lower in protein and fat to avoid any discomfort during the workout. Think something like a banana with almond butter or a rice cake with honey and a sprinkle of cinnamon.
For long or intense training sessions, Holly makes sure to have a quick-digesting snack ready, such as a piece of fruit or a sports drink. These foods are high in sugar and carbs, which provide fast energy to keep the muscles fueled without weighing her down.
Prioritise Protein for Muscle Repair and Recovery
Protein is Holly’s secret weapon when it comes to both maintaining and building muscle. As a high-performing athlete, she ensures that she is consuming enough protein each day to support muscle repair, recovery, and growth.
"Daily protein consumption should be 2x your body weight in kilograms, in grams of protein. For example, a 70kg athlete needs 140g of protein daily, ideally split over 4-5 meals throughout the day." — Holly Mills, GB Athlete
For Holly, protein isn’t something to save for just post-workout; it’s a constant priority throughout the day. She works to ensure that every meal - whether it’s breakfast, lunch, or dinner - has a good serving of protein. This might mean incorporating lean meats like chicken or turkey, plant-based sources like lentils or tofu, or dairy products like Greek yoghurt.
What’s equally important to Holly is making sure she evenly distributes protein intake across her meals. She avoids loading up on protein at just one meal, as this can overwhelm the digestive system and reduce the effectiveness of absorption. Instead, she spreads her protein intake across 4-5 meals throughout the day.
Combat Inflammation with Anti-Inflammatory Foods
The stress of training can cause inflammation in the body, which can lead to soreness, fatigue, and even injury. Holly focuses on including anti-inflammatory foods in her diet to help combat this stress and promote faster recovery.
"I try to include as many anti-inflammatory foods in my daily intake because where we train so much, our bodies are under constant stress and inflammation. Foods like leafy greens, fatty fish, nuts, and berries are my go-to anti-inflammatories." — Holly Mills, GB Athlete
Leafy greens like spinach and kale are a staple in Holly’s diet. They provide high levels of antioxidants, which help neutralise harmful free radicals that cause oxidative stress. Along with leafy greens, Holly incorporates fatty fish like salmon, mackerel, and sardines, which are rich in omega-3 fatty acids known for their anti-inflammatory properties.
Berries - whether it's blueberries, raspberries, or strawberries - are another go-to for Holly. They are packed with antioxidants that support immune function and reduce inflammation. She also includes nuts and seeds like almonds, walnuts, and chia seeds, which are not only good sources of protein but also contain healthy fats and fibre, further helping to reduce inflammation in the body.
Holly’s Favourite Post-Training Snack
Recovery is a top priority for Holly, and she knows that what you eat immediately after a workout can have a big impact on how quickly you bounce back. Holly’s favourite post-training snack is a Greek yoghurt bowl, packed with protein, antioxidants, and healthy fats to support recovery.
"Has all the properties to aid recovery immediately post-training!" — Holly Mills
What's in Holly’s Greek Yoghurt Bowl?
Greek Yoghurt: A high-protein base that supports muscle repair. It's also rich in probiotics, which boost gut health, and calcium, which is essential for bone strength.
Berries: Full of antioxidants to help combat oxidative stress from intense exercise. Berries also help manage blood sugar levels and reduce inflammation.
Nuts & Seeds: These add a satisfying crunch along with healthy fats, fibre, and protein. They contain polyphenols that help lower inflammation.
ELEAT: A high-protein, high-fibre addition that keeps sugar and fat low, giving Holly’s recovery an extra boost.
Adapting Nutrition to the Menstrual Cycle
Holly is keenly aware of the impact that the menstrual cycle can have on energy levels and training performance. She adapts her nutrition to match her changing needs throughout the month.
"I up my carb intake during my luteal phase as this is when my energy tends to be lower. Your metabolism increases, and I feel I need the extra carbs to keep up with the same demands of training as during my follicular phase." — Holly Mills
During the luteal phase, when her metabolism is higher and her body needs more fuel, Holly increases her carb intake. She focuses on complex carbs like sweet potatoes, quinoa, and whole grains to give her sustained energy during longer workouts. She also listens to her body and adjusts her meals accordingly to avoid feeling sluggish.
Before and during her period, Holly often craves red meat, and she’s learned to honour those cravings. This is likely due to a drop in iron levels, which can lead to fatigue. Red meat, especially steak, is rich in iron, and Holly includes it in her meals during this time to support her energy levels.
"Just before and during my period I always crave red meat more, possibly due to a drop in iron levels, so I eat more red meat during this time—steak for the win!" — Holly Mills
Holly also pays close attention to hydration during her menstrual cycle, as dehydration can worsen fatigue. She ensures she’s drinking plenty of water, coconut water, or electrolyte-rich drinks throughout the day, especially during her luteal phase when the body is more prone to dehydration.
Final Thoughts
Holly Mills’ fueling strategy is a masterclass in how to optimise nutrition for athletic performance and overall health. From the importance of breakfast and protein intake to adjusting for the menstrual cycle, Holly’s approach is comprehensive, thoughtful, and science-backed. Her insights into anti-inflammatory foods and post-training recovery also serve as valuable tips for anyone looking to improve their training outcomes.
For female athletes, Holly’s tips offer practical guidance for tailoring nutrition to meet the demands of both training and recovery. Whether you’re a seasoned athlete or just starting out, fueling your body properly can make all the difference in reaching your full potential.
