For many athletes, the end of sport does not mean the end of the mental and emotional challenges that came with it. Questions around body image, food, performance, and identity often linger long after competition ends.
In this episode of When the Cleats Come Off, Ashley sits down with Katie Spada, a former Ohio State synchronized swimmer, national champion, and registered dietitian, for an honest conversation about how former athletes can rebuild a healthier relationship with food and their bodies after sport.
Together, they explore the pressure athletes often feel around appearance and nutrition, how food can support both performance and well-being, and why healing your relationship with your body is an important part of growth beyond competition.
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Understanding Identity After Sport
For many former athletes, stepping away from competition can create an unexpected sense of loss.
Katie shares how sport can shape identity so deeply that, once it is gone, athletes are left trying to figure out who they are without it. That transition can affect everything from confidence to daily habits to the way athletes think about food and their bodies.
This conversation offers an important reminder that identity after sport deserves just as much care and attention as performance during it.
Building a Healthier Relationship With Food
Katie breaks down the idea that food should not be categorized only as “good” or “bad.”
Instead, she explains how athletes and former athletes can begin thinking about food in a more balanced, supportive way. From carbohydrates to sweets to everyday meals that bring joy, all foods can have a place in a healthy relationship with eating.
That mindset shift can be incredibly freeing for athletes who have spent years tying food choices to guilt, pressure, or performance expectations.
Body Image Is a Real Part of the Conversation
One of the most powerful parts of this episode is the honesty around body image.
Ashley and Katie both acknowledge that body image struggles do not always disappear, even with experience and perspective. By talking openly about those challenges, they help normalize something many athletes quietly carry.
The conversation reinforces that learning to appreciate your body for what it can do — instead of only how it looks — is a meaningful and ongoing process.
Performance, Nourishment, and Permission
Katie also shares how nutrition can support athletes at the highest level without becoming restrictive or fear-based.
She explains that fueling well is about nourishment, energy, and sustainability — not perfection. Athletes do not need to fear sweets, carbs, or the foods they enjoy. In fact, flexibility and balance are often key parts of a healthier and more sustainable approach.
What You’ll Learn in This Episode
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How athletes can rebuild identity after sport
Understanding who you are beyond competition. -
How to develop a healthier relationship with food
Moving away from guilt and toward balance. -
Why all foods can have value
Letting go of rigid “good” and “bad” labels. -
How body image affects athletes and former athletes
Normalizing the conversation and reducing shame. -
How nutrition can support both performance and well-being
Fueling with intention, flexibility, and self-respect.
About
Katie Spada
Katie Spada is a registered dietitian, former Ohio State synchronized swimmer, and national champion who now helps former athletes better understand their identity, nutrition, and relationship with food after sport. Through her work, she supports individuals in building healthier, more balanced approaches to eating, body image, and self-worth.
Her perspective is shaped by both professional expertise and lived experience, making her a trusted voice for athletes navigating life beyond competition.
