Nutrition Mistakes Active Women Make with Pre‑Diabetes & IBS
By Anne‑Marie Sawula, RD CDE — Registered Dietitian specializing in pre‑diabetes & gut health.
Intro:
If you’re managing pre‑diabetes or IBS while training hard, these mistakes might be secretly sabotaging your results. As a Registered Dietitian who works with active women and female athletes, I see a few nutrition patterns pop up again and again—especially in women juggling work, workouts, and everything in between. And hey, I’ve made these mistakes myself too.
Whether you’re deep into strength training, love your morning runs, or just want to fuel better with prediabetes or digestive issues in the mix—these tips are for you.
Mistake #1: Not Staying Hydrated (Especially in Summer)
If you’ve ever felt sluggish halfway through a workout or struggled to concentrate during a hot day, dehydration might be the culprit. Even a 1% drop in body weight from fluid loss can reduce your strength, endurance, and mental clarity.
Why it matters:
Women already carry less lean mass (which stores water), and hormonal shifts can impact hydration needs. Plus, if you’re managing blood sugar or digestion, dehydration can make symptoms worse.
If you’re managing IBS, staying hydrated helps regulate digestion and can help reduce the risk of excessive bloating or constipation, especially when exercising in the heat.
What to do:
Aim for 2–4 litres of fluid per day depending on training intensity and weather.
Rehydrate with electrolyte-rich fluids (sports drinks, coconut water, juice diluted with water) after heavy sweating.
Yes, coffee and tea count! Especially if you’re used to them.
Use cues: Dry mouth, dark pee, fatigue = time to sip.
💧 Pro tip: Add berries, mint, or cucumber to make water less boring.
Mistake #2: Under-Eating (Especially Carbs & Energy Overall)
So many active women are unknowingly under-fueling—especially when trying to “eat clean” or manage weight, blood sugar, or digestive symptoms.
Why it matters:
Low energy availability impacts your recovery, hormones, mental health, and performance. Long-term, it can increase risk for disordered eating, loss of menstruation, low bone density, and blood sugar crashes.
When you have pre‑diabetes, eating carbs can feel very scary. However, they are still needed to fuel your activity! Prioritize high fibre, low glycemic, complex carbs like sweet potatoes, beans, pulses, whole grains like oatmeal ideally 2-4 hours before your exercise session.
Likewise, when you’re managing IBS, restricting carbohydrates can slow down digestion leading to increased bloating, reduced appetite, and constipation - not ideal for crushing new fitness goals!
Quick check:
Are you eating less than 1,800 calories/day consistently? Skipping snacks? Not hungry in the morning? These might be red flags.
What to do:
Track your intake for 2–3 days using MyFitnessPal or Cronometer (affiliate link).
Include nutrient-dense snacks (e.g. Greek yogurt + fruit, rice cakes + PB, smoothie with protein) between meals.
Book a Nutrition Check-In with a dietitian (like me!) to personalize your fueling plan.
Mistake #3: Skimping on Protein
Especially in the summer, when appetites drop, I see a lot of women not getting enough protein to support their muscle repair, hormone production, or metabolic health.
Why it matters:
Protein is crucial for muscle recovery, satiety, blood sugar regulation, and immune health. If you’re active (and especially if you’re dealing with prediabetes or IBS), you need more than the average person.
For pre‑diabetes, adequate protein supports stable blood sugar.
The breakdown:
Everyday adults: 0.8 g/kg
Endurance athletes: 1.2–1.4 g/kg
Strength training athletes: 1.6–1.8+ g/kg
During cut phases or limited intake: 2.0+ g/kg
For a 150 lb (68 kg) woman, that means 82–116g/day. Think: 20–30 g of protein per meal.
What to do:
Include protein at every meal (chicken, eggs, tofu, tempeh, fish, Greek yogurt).
Add plant-based protein powders or bars if needed—especially for vegan or low-appetite days.
Track your daily total and adjust with small swaps.
🧃 Quick snack idea: High-protein smoothie with berries, chia seeds, and vanilla protein powder.
Final Thoughts
If you’re showing up at the gym, you deserve to see and feel results. That starts with fueling smart—not just working harder.
💡 Take 3 days to track your food + water intake, and use this article as a checklist.
Feeling overwhelmed, unsure where to start, or worried you’re under-fueling?
📞 Book a Free Discovery Call and let’s chat about how to support your goals—without extremes or guesswork.