#12 Are You Really Eating Enough? RED-S, Recovery & Fuelling Strategies Every Athlete Needs with Dr. Emily Meehan

In this insightful episode of 4TG , we chat with Dr Emily Meehan, an Advanced Sports Dietitian with over a decade of experience working in high-performance sport. Based at the Victorian Institute of Sport, Emily supports developing through to elite athletes both para and able-bodied across sports like cycling, rowing, and canoe. She also works with Golf Australia’s Victorian High Performance Program, providing nutrition support to emerging golfers.Emily has previously worked with some of Australia’s most recognised professional teams, including Collingwood FC (AFL, AFLW & SSN netball), Melbourne Victory’s A-League men’s team, the Victorian cricket teams, and the Malaysian Track Cycling Team. Known for her athlete-centred and evidence-based approach, she’s passionate about empowering athletes, especially women to perform at their best both on and off the field. Despite being a talented young athlete herself, Emily struggled with body image and nutrition from an early age.Key Topics: Busting Nutrition Myths: Carbs don’t make you fat, and weight loss doesn’t always mean better performance.  RED-S & Low Energy: Hidden effects of under-fuelling on athletes.  Under-Fuelling Risks: Menstrual health, bone strength, mood, injury. Iron Deficiency: Female athletes are at higher risk and how to improve absorption.Game Day Fueling: Practical, evidence-based tips for meals, energy management, recovery.Why You Should Listen:Gain Clarity: Stop social media confusion and learn from trusted sources like the Australian Institute of Sport and Sports Dietitians Australia. Break Free from Perfectionism: Consistency beats “perfect” mealsEmpower Coaches & Parents: Understand RED-S as a multidisciplinary issue beyond weight loss.Resources:AIS Female Performance & Health InitiativeAIS Performance Nutrition HQ ModulesSports Dietitians AustraliaButterfly FoundationNational Eating Disorders Collaboration (NEDC)The Embrace CollectiveTimestamps: 01:44 – Mythbusters: Carbs, Weight, Performance 04:21 – RED-S explained 06:36 – Dr Meehan's personal journey 14:44 – Signs of under-fuelling 26:56 – Women are more prone to RED-S 32:20 – Game-day fueling strategy 40:37 – Iron deficiency & supplement advice 44:21 – Pros + cons of tracking food intake 50:00 – Advice to her 16-year-old self 52:17 – Multidisciplinary approach for athlete health 55:27 – Systemic change & women-specific research Connect with Dr Emily Meehan:🌐 dremilymeehan.com 📱 Instagram: @emmeehan_sportsdietitianFuel Your Game the Right Way:4TG listeners get 10% off Younify Active supplements  Grab yours here 👉 Younify ActiveP3 Recovery Port Melbourne are helping our 4TG community recover smarter and feel their best 💪 Use code 4TG20 for 20% off casual visits. Remember, recovery is a non-negotiable for peak performance and health.Keep the Conversation Going:Follow 4TG on Instagram @4TG_podcast and share your takeaways from this episode. If this resonated with you, subscribe, leave a five-star review, and send it to a friend whoSupport the showABOUT THE HOSTKylie Lynch is the Founder and Host of 4TG (For The Girls), a podcast and platform on a mission to keep more girls and women in sport.A VFLW athlete, Australian representative in Polocrosse, coach, mentor and media/communications professional, Kylie has spent her career at the intersection of sport, media and community impact. Through 4TG, she shares the stories, lessons and experiences of elite athletes, coaches and industry leaders to help girls and women build confidence, navigate challenges and stay involved in sport for longer. Because sport doesn't just build athletes. It builds confidence, resilience, leadership, connection and opportunities that positively impact girls and women both on and off the field.Connect with Kylie:Instagram: @kylie__lynchLinkedIn: Kylie LynchWebsite: www.4tg.com.auEmail: [email protected] THE 4TG COMMUNITY4TG exists to help keep more girls and women in sport.Through powerful conversations with athletes, coaches, experts and industry leaders, we're building a community where girls and women feel inspired, supported and empowered to stay in the game.Instagram: @4tg_podcastTikTok: ...