RED-S, Recovery, and Racing: A Practical Guide to Fueling for Performance from a Dietitian, Pro-Cyclist, Ex Pro-Triathlete & Ex Pro-Swimmer | Expert Series 08 | Danielle De Francesco, POGO Physio

Jul 30, 2025

52:12

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What happens when a world-class swimmer turned professional cyclist discovers that her biggest performance barrier wasn't training - it was nutrition?

In this eye-opening episode, we sit down with Dani, an accredited practicing dietitian and professional cyclist who competed at 4 World Championships and 2 Pan Pacific Games as a swimmer. After struggling with recurring injuries, illnesses, and the dreaded "bonk" during training, Dani made a shocking discovery: she wasn't fueling her body properly.

From getting sick every second month as a swimmer to now thriving in the European cycling peloton, Dani shares her transformation story and breaks down the science behind optimal endurance nutrition. You'll learn about REDs (Relative Energy Deficiency in Sport), why the "leaner equals faster" mentality is destroying athletes, and practical strategies for fueling your training and racing.

Key Topics Covered:

The real story behind recurring sports injuries
REDs: What it is and why it's more common than you think
Carb loading done right (spoiler: it's not pasta all week)
Pre, during, and post-training nutrition strategies
Managing GI distress during long sessions
Why fasted training isn't recommended for female athletes
Real-world fueling strategies from a pro cyclist (17-20 hours/week training)

Whether you're a weekend warrior or aspiring pro, this conversation will revolutionize how you think about food as your most powerful performance tool.

"Food is fuel—it's like petrol to a car. You can put all your effort into training, but your adaptations happen after training with your food and recovery." - Dani