How to Improve Body Image as an Athlete

When it comes to nutrition for athletes, body image may not be the first thing that comes to mind. You might focus on things like carbs, hydration, and recovery, not the thoughts, feelings, and beliefs you have about your body.

However, body image is extremely important for athletes. The way you view your physical self impacts mindset as well as key behaviors, such as how you fuel and train every day.

As a longtime endurance athlete and sports dietitian, I’ve seen how body image challenges show up at every level of sport, often affecting both health and performance. It's also something that I've struggled with myself at various points in my life.

In fact, I'm pretty sure that nearly everyone has struggled with body image before, and likely will again. I know I will. I'm only human in our current society, afterall.

In this blog post, you'll learn why body image matters for athletes, the science behind athletes and body image, and some practical strategies to help you create a more respectful and sustainable relationship with your body.

Looking for more support and resources on this topic? Check out my Fueling With Compassion Masterclass: A Body Image Workshop for Athletes. 

Why So Many Struggle with Body Image

You're not born disliking your body. Body image struggles are learned.

From an early age, most of us are conditioned to believe that appearance determines worth, success, and belonging. Media, social platforms, healthcare, sport, and even people in your life reinforce narrow ideals: lean, youthful, able-bodied, and often filtered or airbrushed. Social media and AI have only amplified these unrealistic standards.

Even though body-diverse narratives are growing, fatphobia is still deeply ingrained in our culture and healthcare. Weight loss is often prescribed as the “solution,” even when it may not be the healthiest path for you.

As an athlete, whether elite or recreational, you may feel pressure to “look the part.” Praise often comes when you shrink your body or appear “disciplined,” even if it compromises your health. A low resting heart rate or missed periods, for example, may be dismissed as “normal,” when in reality they’re red flags.

It’s no wonder so many struggle. Awareness of these pressures is a great first step to understanding their impact on body image, fueling, and overall well-being as an athlete.

Why Body Image Matters for Athletes

Both elite and recreational athletes are particularly vulnerable to underfueling and appearance pressures. Body dissatisfaction, which arises when how you view yourself doesn’t match how you believe you “should” look, is a predictor of restrictive eating and low energy availability (LEA).

Here's some research on athletes and body image to back this up:

• A 2013 study found that up to 62% of female athletes and up to 33% of male athletes are at risk for disordered eating

• A 2015 study found that >60% of elite female athletes reported pressure from coaches regarding their body shape

• A 2022 study of female athletes found that 65% were at risk of LEA, 23% were at risk of exercise addiction, and 21% had disordered eating patterns

• A 2024 study of masters-level trail runners (ages 41–65) found that 71% were dissatisfied with their weight, and nearly half of female runners were at risk for disordered eating

So what does this tell us? Body image struggles are fairly common among athletes, and they carry real risks for both physical and mental health.

How Negative Body Image Affects Fueling

When athletes feel pressure to lose weight or sculpt their bodies to look a certain way, underfueling often follows. This can look like cutting carbs, skipping meals, or chronically eating just a little less than your body needs.

This can lead to:

• Persistent fatigue

• Increased risk of injury and illness

• Hormonal disruptions

• Nutrient depletion

• Burnout and loss of joy in sport

  
  

Put simply, body dissatisfaction isn’t just a “mindset issue.” It has direct consequences on fueling, health, and performance.

That said, some athletes can and do work on weight loss or body composition changes without compromising health. In these cases, the athlete should have a positive body image, make changes VERY slowly, and ideally, work with a sports dietitian outside of a training block on these goals.

Shifting the Conversation About Athletes and Body Image 

Improving body image doesn’t mean ignoring athletic goals. It means creating a healthier foundation that allows you to fuel, train, and recover consistently.

One of the biggest mindset shifts I work on with athletes is moving from fixing their bodies to respecting them.

Here’s what that looks like in practice:

• Appearance ≠ happiness: Looking a certain way won’t automatically bring satisfaction

• Respect before love: You don’t need to love or even like your body to treat it with respect

• It’s okay to struggle: You can choose to eat, train, and recover, even on days when body image feels tough

Fueling your body well, even on days when you’re struggling, is a powerful act of self-respect. It reinforces the message that your body is worthy of care, regardless of how you feel about it in the moment.

How To Improve Body Image with Real-Life Tools 

Building a better, healthier body image takes time, but small steps along the way can make a big difference. Just like with training, it’s a skill that takes practice.  

Here are a few high-level strategies I often recommend to athletes:

• Prioritize comfort: Choose clothing that is physically comfortable, and clear out anything that no longer serves you

• Accessorize: Don’t underestimate the power of accessories, hair, nails, nice toiletries, etc. in boosting body image

• Practice self-talk: Would you say that to a friend?

• Use “neutral noticing”: Describe your body without judgment

• Journal prompts: Use questions like “What has my body done for me lately?” or “What do I need to feel supported today?”

• Set boundaries: Shut down or ignore body comments, diet talk, etc

• Audit your media: Follow diverse bodies in sport, unfollow anything that triggers comparison, even if they’re “inspirational”

• Evaluate your relationship with the scale and wearables: Are they helpful, or do they trigger negative body image feelings and behaviors?

These are just starting points to help you improve your body image and start treating yourself with compassion and respect. In my masterclass, Fueling with Compassion, I teach many more strategies and techniques, including sensory tools for body image grounding that you can practice at home.

Struggling With Body Image As An Athlete? Get My Body Image Masterclass

If you’re an athlete struggling with body image, please know that you’re not alone. Body image work is a skill that you learn, and it's a lifelong process because you and your body change over time, as does the environment you're in.

Also, there’s no shame in needing support, whether that’s from a therapist, a dietitian like me, friends, or whoever else. Whether you’re training hard for an event or just trying to take better care of yourself as an active person, I invite you to dive deeper on the topic inside of my Fueling With Compassion Masterclass. 

In this 30-minute body image workshop for athletes, we explore: 

• Why so many people struggle with body image and why athletes are especially vulnerable 

• How negative body image can lead to underfueling and burnout

• Practical tools for navigating clothing, the scale, and social triggers

• Mindset shifts and sensory tools to help you self-regulate and respect (not just “fix”) your body

Plus, you’ll get a handout to download with all the practical strategies that we discuss, so that you can try them at home.

Get the body image masterclass today!

Want Ongoing Fueling Support?

As a registered dietitian and endurance athlete, I’ve spent over a decade helping runners, cyclists, triathletes, and other active people fuel with confidence while building a healthier body image. I offer a variety of services to fit every lifestyle and budget.

Here are a few ways to work with me:

• Join the Fuel for Life Crew: My monthly membership gives you access to all of my masterclasses (including Fueling With Compassion), plus live Q&A calls, a private community, and a library of nutrition resources to keep you fueled and supported. All for just $30/month (cancel anytime)

• Apply for 1:1 Coaching: If you’re ready for personalized nutrition support, fill out my new client inquiry form to see if we’re a good fit

• Check out my library of free nutrition downloads on a variety of topics

Fuel With Respect, Not Perfection

Improving body image as an athlete isn’t about quick fixes or chasing perfection. It’s about steady progress. This work takes time, but fueling your body well is one of the most powerful acts of self-care you can choose.

Your worth isn’t tied to your pace, size, or appearance. No matter where you are in your journey, your body deserves fuel, care, and compassion.