What to Eat in Eating Disorder Recovery as an Athlete

Q: Can I still work out while recovering?

Sometimes — but often, full rest is needed first. A sports dietitian can help determine when and how to reintroduce movement without risking setbacks. The goal is to prioritize healing without compromising physical or hormonal recovery.

Q: When will my period come back?

It varies. Many athletes regain their menstrual cycle within a few months of consistent fueling and weight restoration. Working with a dietitian can ensure you're meeting your energy needs and tracking progress safely.

Q: What if I’m scared of weight gain?

It's a common and valid concern in eating disorder recovery. A dietitian can support you in reframing weight gain as a necessary step toward health, strength, and peak performance. Healing isn't about control — it's about trust and long-term resilience.

Megan Whitehouse
Jun 13
3 min read

How Food, Support & Strategy Rebuild Your Body and Performance

If you're an athlete in eating disorder recovery, you’ve likely been told to "just eat more." But recovery is more complex than that - it’s about strategically fueling your body, healing physically and mentally, and reclaiming your strength.

In this guide, we break down what to eat, why it matters, and how working with a sports dietitian can make all the difference -especially if you’ve experienced missing periods or signs of RED-S (Relative Energy Deficiency in Sport).

Why Food Is Your First Line of Recovery?

When athletes under-eat, the body compensates by slowing down critical systems - including your hormones, metabolism, and even your menstrual cycle. Missing periods aren’t just inconvenient -they’re a red flag that your body is in survival mode.

With proper fueling, your body can:

Regain energy and endurance
Restore your menstrual cycle
Prevent injuries like stress fractures
Support long-term athletic goals

What to Eat: The Athlete Recovery Food List

Let’s cut through the noise. Here’s what matters most:

Carbohydrates

Your body needs carbs to fuel your brain, muscles, and hormones.

Eat more of:

Oats, rice, pasta, bread
Fruit, starchy veggies
Beans and legumes

A sports dietitian at Nutrition and Co can help you personalise your carb goals based on training and recovery needs.

Protein

Protein rebuilds muscle and helps your body repair.

Aim for:

Eggs, lean meats, and tofu
Greek yoghurt, cottage cheese
Protein shakes (if needed)

Spread it out: Include protein every 3–4 hours for optimal absorption.

Fats

Healthy fats are crucial for hormones, especially estrogen , key to getting your period back.

Top sources:

Nuts and nut butters
Avocados
Olive oil, fatty fish

Micronutrients

Athletes in recovery often lack:

Iron (for energy)
Calcium + Vitamin D (for bone health)
Zinc + B vitamins (for healing)

Fuel Timing: When You Eat Is Just as Important

Eat every 3–4 hours -even if you’re not hungry yet.
Pre-training snack: Quick carbs (banana + nut butter)
Post-training meal: Protein + carbs + fat (chicken, rice, veggies, olive oil)

Structured meal plans built with our specialist dietitians can take the guesswork out of recovery.

Missing Periods = Missing Fuel

What Is RED-S?

Relative Energy Deficiency in Sport (RED-S) occurs when you're burning more calories than you eat — even unintentionally. A top symptom? Missing or irregular periods.

Left untreated, RED-S can lead to:

Bone loss
Injuries
Depression and anxiety
Burnout

Getting your period back isn’t just about body fat - it’s about consistent energy intake. At Nutrition and Co our dietitians can help you find the balance between fueling and training.

How a Dietitian Can Help?

Jenaed Ruddock a sports dietitian and founder of Nutrition and Co.

Nutrition recovery is not one-size-fits-all. A sports dietitian at Nutrition and Co can:

Build a plan that meets your unique energy needs
Address food fears and restrictive habits
Monitor nutrient deficiencies
Help restore your period
Guide a safe return to training

Simple Tips for Recovery Success

Work with a team -dietitian, therapist, and doctor

Don’t skip meals - even on low impact days

Challenge fear foods- yes, even dessert

Ease back into training -with professional guidance

Progress > perfection -healing isn’t linear

FAQs: Eating Disorder Recovery for Athletes

1. Can I still work out while recovering?

Sometimes, but often, full rest is needed first. A dietitian can help determine when and how to reintroduce movement without risking setbacks.

2. When will my period come back?

It varies. With proper fuelling and support, many regain their cycles within months. A dietitian can help track your progress and adjust nutrition accordingly.

3. What if I’m scared of weight gain?

That’s normal and valid. A dietitian helps reframe weight gain as restoration, not loss of control. Healing your body is the true path back to performance.

At Nutrition & Co we want to help you achieve your full potential. Book a consultation with our specialist dietitians today!