Olympic bronze medalist Ilona Maher is challenging conventional approaches to athletic nutrition, advocating for a balanced diet and criticizing what she calls the “crazy talk” surrounding restrictive eating habits. Maher, a prominent figure in American rugby, stated in a recent interview that she does not adhere to the strict, often unhealthy, dietary trends sometimes associated with professional athletes.
Maher expressed her aversion to certain so-called health foods, such as unpalatable protein bars and juice cleanses, which she believes strip beneficial fiber from fruits. "It’s a sugar drink," Maher said of juice, questioning the trend of consuming fruit in liquid form without its fiber. She also pointed to low-fat products, noting that while they may reduce fat content, they often compromise ingredient quality.
"We really hold onto something, even though, for thousands of years, this has been fueling people and has been making them strong and allowing them to survive," Maher commented on the tendency to demonize entire food groups. She believes the notion that one must deprive themselves of certain foods to maintain fitness is misguided, emphasizing the importance of balance.
"There’s a balance," Maher explained. "There’s eating in a way to have enough fat, to have enough carbs, have enough protein, to not demonize one thing.” She stressed that consuming adequate food is crucial for strength and performance. "The fittest people I know — and that’s why I love being on a rugby team, because we’re trying to fuel ourselves to be as great as possible and to be your strongest — you have to eat,” she said.
Maher, who helped lead the USA Women's Rugby Sevens team to its first Olympic medal in Paris in 2024, expressed disappointment that societal pressures regarding appearance can lead individuals, particularly women, to hinder their own potential by fearing weight gain or proper fueling. "It gets me sad that some people are so afraid to fuel properly, are so afraid to get bigger, because of what society has deemed not attractive, when really, they’re hindering themselves from being great in many ways,” she stated.
Her approach to nutrition prioritizes whole, recognizable ingredients. "I love bread. And I love pasta. And I love eggs. I really am just like a whole food person. I like anything that is real," Maher said. While she prefers unprocessed foods, she does incorporate convenient snacks, like the Perfect Bar, a brand she has partnered with, particularly after strenuous workouts.
Beyond diet, Maher also encouraged a broad approach to physical activity. "Move your body in whatever way possible," she advised. "If you feel like you’re getting stronger or getting fitter, do it."