Between the rising popularity of weightlifting among women and protein-packed wellness routines becoming more popular by the day, the way people think about fitness is starting to shift — and for Ilona Maher, that change is long overdue.
“So many more people are working out, wanting to be fitter, wanting to be stronger,” Maher tells Her Campus in an exclusive interview. “It used to be, ‘How can I be as small, as skinny, as possible?’ I love to see the pendulum swing in this way of, “I need to get this protein in because I want to be stronger and I want to be able to lift more weights.’”
As a professional rugby player and Olympic medalist who’s become known for both her performance on the field and her candid takes online, Maher has become a leading voice in conversations around body confidence and strength, known for encouraging people to focus on fueling themselves, building confidence, and finding strength in what their bodies are capable of.
This mindset is what drew Maher to Muscle Milk’s new “Protein for All” campaign, centered on making protein-focused nutrition feel accessible to everyone — not just elite athletes. Below, Maher talks to Her Campus about wellness trends, learning to properly fuel her body, and why fitness looks different for everyone.
This interview has been edited for length and clarity.
Muscle Milk’s “Protein for All” campaign is centered around making nutrition feel more approachable and accessible. Why was this the right partnership for you?
Protein is such a big part of my life. I was just talking to my dietician about finding more ways to put protein into my diet because of just the output. One of my messages is that your body is how it’s supposed to be, and my body is supposed to be bigger and tougher, so I need to get my protein in. It was a natural thing to want to work with Muscle Milk because after I work out, I tried my hardest to get really quality, good protein in. I also know more and more people, especially girls, are in the gym and trying to get more protein. I see it with my sister, who’s on her own protein journey. Protein really is for all, not just athletes, and Muscle Milk makes it easy because you can open up a delicious drink right after workout or even just as a snack throughout the day, because the girlies need to get their protein up if they’re going to start lifting heavy.
Protein has been a hot topic for a little while now. Can you talk about why it’s more than just the latest wellness trend?
Protein has always been big in my life as an athlete, but it’s really cool to see this uptick in it. If we want to build muscle, it’s great to do the lifts in the gym, but your nutrition is so much more important. I’ve learned over the years that I can lift the most weight, but if I’m not fueling afterwards and getting quality protein, like Muscle Milk, it’s kind of for nothing.
You seem to have so much love and joy for your sport and for wellness in general. How do you keep things like exercise and nutrition fun?
It can definitely be tough at times — I ran this morning and it was terrible — but there’s a discipline to it. It’s fun for me to test my body and I love seeing how strong and fit I can be. In terms of food, food has always been a source of comfort and joy for me, and I’ve come to the realization that I might never have a six pack, because I enjoy spending a meal with my friends and going out to dinner. There’s give and take, and believe in eating enough — I don’t know if people eat enough for what their goals are.
You’ve spoken a lot about strength in terms of both performance and mindset, and nutrition plays a huge part in that. Over time, how has your relationship with wellness and nutrition evolved?
I think it’s constantly evolving. When I first started playing rugby professionally in 2018, I don’t think I was even doing protein shakes. Now, I’ve realized I can elevate my game by adding a little bit more protein here and there throughout the day. There’s been little tips and tricks I’ve learned over the years, whether it’s protein after a lift, adding more protein throughout my day, or trying things like creatine.
Hilary Duff recently went viral for speaking about her “stronger, not smaller” mindset. As one of the leading advocates for strong women and health at every size, why do you think it’s important for celebrities to vocally push back against diet culture and extreme thinness, and promote strength instead?
We’re definitely seeing a rise in pressure to be thinner, and it’s important to remember we’re not all meant to be one size. I’m not supposed to be super small and that’s OK. This idea that bodies are trends and that we should change ourselves depending on what’s “in” right now is really scary. Feeling strong is a different energy and confidence, and I want to push that narrative instead of focusing on being smaller.
What’s your advice for young women in college who may just be getting started on their wellness and fitness journey?
It’s so individual — your fitness and wellness journey. I’ve played on teams with so many different athletes who require so many different things, and some things that work for me do not work for them. It’s important to figure out the best for you and not compare yourself to other people and try some things and see what fits. Try pilates, and if you don’t like it try weightlifting, and if you don’t like it try something else — there’s so much to do and so much to experience.