Holly Savill Performance Dietitian

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Holly Savill Performance Dietitian

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15/02/2026

If you’re new here, hii !! 🥳 here’s 11 things that have filled my cup (and my tummy) lately ✨

06/02/2026

If your long run or ride feels like a grind in the final stretch (heavy legs, low energy, lightheaded), you’re probably not unfit — but running low on carbs.⚡️🪫

Intra-training fuel simply means having carbs during training to help keep your energy, pace, and focus steady. Once glycogen starts dropping, performance usually follows. 🫠

Here’s the protocol I use with clients:
When to fuel •

30/01/2026

Busy day? You still deserve lunch 🥪✨

Skimping on lunch often backfires → hello 3pm crash + snack-attack 😅
Eating a balanced lunch will ⬆️ afternoon energy + focus, reduce PM sugar cravings, and support training recovery.

Most of my clients are busy humans and don’t want to spend hours in the kitchen (I’m with them) so here are my go-to

25/01/2026

A very wholesome (and exciting) start to 2026 🏡🥹🐶🌊🏋🏼‍♀️🍣☀️🍀✨

11/01/2026

A little snippet of what I’ve been eating lately 🍽️

I love variety, but I’m big on quick & easy meals. Most plates = protein + carbs + healthy fats + some colour so it’s satisfying and actually fuels me. (By the weekend I’m usually low on veg so that’s when the loaded nachos come out 🌮😍)

Your dietitian reminder: fuelling doesn’t need to be complicated, restrictive, or time-consuming. Play around and find what you genuinely enjoy — because that’s what will make it stick (instead of another all-or-nothing diet).

Xx

01/01/2026

A gentle reminder: you don’t need to punish yourself for enjoying the holidays. 🧁🥂✨

The most effective “reset” isn’t restriction — it’s getting back to basics and returning to routine.
Don’t let diet culture talk you into extremes this week. 🙏🏻

If you’re ready to feel in control and confident in fuelling your body — with support from a sports dietitian who gets it — let’s chat 💬🫶🏼
1:1 coaching spots are filling fast, so if you’ve got a performance, body composition, or health goal, book a call (link in bio) next week! 💃🏼

I can’t wait to help you start 2026 off with a bang 🔥

30/12/2025

Breakfast is the most commonly skipped or under-fuelled meal. 😭 And even when it IS eaten, research shows breakfast is often lower in protein and total energy than recommended for performance and appetite regulation.

Skimping on breakfast can show up as: • low energy mid-morning 🥱  • increased hunger and cravings later on 🍭  • low / flat training sessions 😪  • slower recovery (especially if you’ve trained before) ❤️‍🩹

HOW to build a fuelling breakfast👇🏻 Aim to include:
• Complex Carbohydrates – wholegrain bread, bagels, oats, cereal, high-carb fruit • Protein – eggs, yoghurt, milk, cottage cheese, protein powder • Fats – avocado, nut butter, seeds, nuts, oils • Colour – fruit and/or vegetables

These are super common breakfasts — and a few small upgrades can be the difference between a 3pm energy slump or feeling steady, satisfied and in control through the day.

If you want more practical, evidence-based fuelling tips from a sports dietitian, follow along ✨🙏🏻

26/12/2025

Christmas ’26 with all my favourite things ☀️🐾🥞🌊🥰

24/12/2025

If you’re in a fat loss phase right now, consider this your permission slip 🎄✨
 Christmas isn’t the time to push harder or restrict. For most of my clients, this looks like a short diet break (maintenance), keeping the basics in place, and enjoying festive food without guilt ❤️ 
Have a lovely Christmas Day 🫶🏼 I can’t wait to see what 2026 brings xx 💋

15/12/2025

Confused about pre training fuel? Here’s 27 sports dietitian-approved ideas. 💡  
One of the biggest mistakes I see — even in well-trained athletes — is either overthinking pre-training food or under-fuelling because of fear of gut issues…

Here’s a simple framework that works for any sport:

⏰ 3–4 hours before training / racing → Balanced main meal Priorities: high carb, moderate protein, lower fat & fibre Guide: 1–2 g/kg carbohydrate

⏰ 1–2 hours before → Snack-style fuel Priorities: easy-to-digest carbs, low fat & fibre Guide: 0.5–1 g/kg carbohydrate

⏰ 30–60 minutes before → Light carb top-up Priorities: simple carbs Guide: 0.5-1g/kg (or 15-30g) carbohydrates

Reminders: • There’s no “perfect” pre-training food — tolerated fuel is best • Prone to nerves? Lower fibre + simpler carbs help • Practise fuelling in training — not on race day • Under-fuelling often shows up as early fatigue, flat sessions, and slower recovery.

If you want more fuelling ideas, download my free 3-day fuelling meal plan — designed to take the guesswork out. Link in bio 🤍

23/11/2025

A few gentle reminders from your dietitian if body image feels loud today 💭
It’s a feeling, not a fact. And your body isn’t the enemy.

Save this for the days you’re spiralling and need to zoom out and put things back into perspective. ✨

I’ve got chu 🤍

19/11/2025

✨SAVE for later✨ ... What if I told you: 3pm sugar cravings aren’t a willpower issue… 
They’re quite often an under-fuelling issue.

And it usually starts much earlier in the day.
Common culprits 👇🏻 🥣 A small breakfast (& low in protein) ⏰ Skipping meals and snacks 😪 Missing a key nutrient (complex carbs, protein, fats or fibre – all important for stabilising blood sugars) ☕️ Running on coffee instead of actual food

These factors cause your blood sugars to dip significantly by the afternoon, and your brain responds by craving the fastest fuel possible: simple sugar ⛽️

The good news? You can easily prevent – and calm – those cravings with better daytime fuelling AND the right afternoon snack.

How to make an energising, satisfying snack: ✅ Protein + fibre + healthy fats ✨This combo keeps blood sugar more stable, reduces cravings, and gives you steady energy.

If you’re stuck on afternoon tea ideas, save this post for simple, dietitian-approved snacks that will keep you feeling in control and still hit the spot 💚

Address

Gold Coast, QLD

Website

https://www.performancedietitian.com/

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