A Practical Guide to Fueling for Performance with Danielle de Francesco

In our latest episode, we had the privilege of speaking with Dani, whose journey from world-class swimmer to professional cyclist reads like a masterclass in the power of proper nutrition. Having competed at 4 World Championships and 2 Pan Pacific Games as a swimmer, you'd think Dani had figured out the performance puzzle. But her story reveals a different truth—one that too many endurance athletes learn the hard way.

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The Wake-Up Call: When "Leaner Equals Faster" Backfires

Dani's athletic career was marked by incredible highs and devastating lows. Despite her elite-level achievements, she found herself caught in a cycle of:

Getting sick every second month as a swimmer
Struggling to back up training sessions
Suffering multiple tibial stress fractures in triathlon
Constant fatigue that coaches attributed to "not trying hard enough"

The culprit? A deeply ingrained belief that "leaner equals faster"—a mentality she describes as prevalent in the "old school" swimming environment.

The reality check: Dani's injuries and illnesses weren't signs of overtraining. They were her body's desperate signals that she wasn't providing enough fuel to support both her intense training load and basic physiological functions.

Understanding REDs: The Silent Performance Killer

One of the most eye-opening parts of our conversation centered on REDs (Relative Energy Deficiency in Sport)—a condition where athletes don't consume enough calories to support both training and basic body functions.

The Warning Signs:

For women: Irregular or absent menstrual cycles
For men: Fewer than 5 morning erections per week
Hormone imbalances
Poor recovery and performance
Recurring illnesses and injuries
Persistent fatigue
Slowed bone turnover

The Scary Truth About Timing:

REDs can develop in just a few weeks. If you're under-fueling by 500 calories daily, that deficit compounds quickly—reaching thousands of calories per week.

Dani's insight: "A lot of athletes just think they're tired from their training, and then it just becomes the norm. But it's really your body giving you these signs that I need some more fuel."

The Transformation: Fueling for Performance

Since properly fueling her body, Dani has experienced:

Regular menstrual cycles
Improved power numbers in cycling
Ability to back up training sessions consistently
Energy for life outside of training
Zero injuries while cycling

Her current approach as a professional cyclist training 17-20 hours per week? 4,500-5,000 calories on longer training days.

Practical Nutrition Strategies That Actually Work

Pre-Training Fuel:

Low intensity (30 min): 45g carbohydrates
High intensity or longer sessions: 1g carbohydrates per kg body weight
Timing matters: Always fuel before training—especially important for female athletes

During Training:

Sessions under 2.5 hours: 30-60g carbs per hour
Sessions over 3 hours: 60-90g carbs per hour
Race day: Some athletes go up to 120g per hour (individual tolerance varies)

Post-Training Recovery:

Protein: 20-30g immediately after training
Carbohydrates: At least your body weight in grams (60kg athlete = 60g carbs)
Timing: As soon as possible—the longer you wait, the longer your body stays in a catabolic state

Pro tip from Dani: "I typically struggle with eating when I get home, so that's why I have the smoothie. It's a lot easier to get the liquids in when you've done a big session rather than having to eat a big meal."

Debunking Common Nutrition Myths

Myth 1: Carb Loading Means Pasta Week

Reality: 2-3 days for ultra events, just the day before for shorter races. Target: 8-10g carbs per kg body weight.

Myth 2: Fasted Training Builds Fat Adaptation

Reality: Not recommended for female athletes due to hormonal differences. "We become in sort of this stress state if we don't feed our body any carbohydrates, so our cortisol levels will rise."

Myth 3: Weight Gain From Proper Fueling Hurts Performance

Reality: "Much better to be fueling a little bit more, gain a little bit more weight than be on the sideline for three to six months with a bone stress or illness."

Myth 4: You Can Get Everything From Food Alone

Reality: Supplements have their place, especially for specific deficiencies or dietary restrictions. Blood work is key to determining actual needs.

The GI Distress Solution

Struggling with stomach issues during training or racing? Dani's troubleshooting approach:

Start with the source: Often too much fuel or wrong type of carbohydrates
Watch for fructose intolerance: Common in gels and sports products
Train your nutrition: Can take up to 20 sessions to adapt to a new product
Check your pre-race meal: High fiber or high fat foods can cause issues
Build gradually: Don't jump to 90g carbs per hour immediately

Age and Gender Considerations

For female athletes: Nutrition needs differ significantly from males due to hormonal differences. Never train fasted—even a banana is better than nothing.

For masters athletes: Carbohydrate requirements during training remain the same, but overall calorie needs may be slightly lower due to slower metabolism.

For recreational athletes: Guidelines remain largely the same, but individual goals (like weight loss) may require modifications. "It's not one size fits all," Dani emphasizes.

The Bottom Line: Food Is Fuel

After an hour of conversation packed with science-backed insights and hard-won wisdom, Dani's final message was beautifully simple:

"Food is fuel. It's like petrol to a car. It doesn't run without the fuel. You can put all your effort into your training, but your adaptations happen after training with your food and your recovery."

Her transformation from a constantly injured, frequently ill athlete to a thriving professional cyclist serves as a powerful reminder that sometimes the most important training happens at the dinner table.

Key Action Items:

Assess your energy availability: Are you experiencing any REDs symptoms?
Never train fasted: Especially if you're female—even 45g carbs makes a difference
Fuel during sessions over 45 minutes: Your glycogen stores start running empty around the hour mark
Prioritize post-training nutrition: Protein and carbs within 30 minutes
Get blood work: Know your baseline before supplementing
Train your race nutrition: Start practicing your fueling strategy now

Connect With Dani

Book an appointment with Dani or follow her on Instagram @danny.de.dietician for evidence-based nutrition tips and behind-the-scenes glimpses of professional cycling.

Want to dive deeper into this conversation? Listen to the full episode on Spotify, Apple Podcasts, or wherever you get your podcasts. And if you found this post helpful, share it with a fellow athlete who might benefit from rethinking their relationship with food and fuel.