For most of the amateur athletes I coach and consort with, sport was a hobby that came about as part of a quest to get fit and healthy. It’s then become a way of life which feeds into more than just a nice way to enjoy exercise and competition; the nutrition and lifestyle conversations are constant and I actually think that’s great! But it can be really hard as an athlete who’s trying to navigate performance but also shoot for longevity and health, because leaning too far into one rabbit hole often comes at the detriment of the other when we don’t consider ourselves as a “whole”. The life of an amateur athlete is not purely about performance, but we all know we enjoy our pursuits more when we’re hitting our goals and being competitive with ourselves and others.
The current climate of health and wellbeing is making a BIG push toward the “natural” lifestyle. And to some extent, I think that’s a great philosophy, when seen in context. The problem is, with a bunch of type A personalities who want to perform and progress, it’s all too easy to take this to the extreme and believe that modern processing of food plays no role in improving health and performance as an athlete. The obsession with “clean eating” or “natural” choices can become a problem when it starts to get in the way of health both mental and physical and it’s something that happens a lot more easily and a lot more commonly than you might think.
The Myth of “Natural is Best”
The idea that one should exclusively eat food that is completely natural and unprocessed can lead to overly restrictive eating patterns, but also totally obscures the benefits of food further down the processing scale that we use everyday; canned and frozen fruits and veggies, canned pulses, ground and seasoned meats and processed carbohydrates like wholewheat pasta. While it’s beneficial to consume a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, the rigidity of eliminating all processed foods can be impractical and unsustainable for athletes and actually cut out some really useful food groups. These restrictive eating habits can lead to nutritional deficiencies and may not provide the caloric and carbohydrate needs of endurance athletes. Moreover, they can contribute to an unhealthy relationship with food, where eating becomes a source of stress rather than enjoyment and nourishment.
And the silly thing is, that there is no protection of the word “natural” when it comes to advertising. Simply changing the titles of some E numbers to the full flavouring names or pushing a fruit bar together with date syrup instead of glucose syrup, is all it takes for a manufacturer to dupe you into believing they have created a “guilt-free” health food, when in fact, you’d have been better off having the Twix you wanted to actually enjoy, instead of some expensive inferior substitute you chose, purely because it said “natural” on the label…
Never believe a packet that tells you it’s “natural” – does an apple need to tell you that…? But don’t let that put you off it completely if that’s what you want!
The Role of Ultra-Processed Foods
Ultra-processed foods often get a bad rap. However, they can play a useful role in an athlete’s diet, particularly in the context of sports nutrition. Here’s how:
- Energy Density: Ultra-processed foods are often more calorie-dense, providing the energy needed during prolonged or intense training sessions. For example, energy bars and gels are specifically designed to be digested quickly, supplying fast-acting energy that can be crucial during a race or long training session. And you can substitute them out for pretty cheap UPF options like refined carbs in white bread, toaster waffles and pocket sized mars bars.
- Convenience: The reality of modern lifestyles means that athletes need convenient, quick options. Ultra-processed foods can fill this gap without compromising performance. For instance, recovery shakes can deliver necessary protein and carbohydrates immediately post-exercise, which is crucial for muscle recovery.
- Enjoyment!: Let’s not forget that food is not simply fuel, however much we might tell ourselves that. It’s imperative to keep in touch with our social connections and the foods that feed us in different ways – the cake we sit down to with friends, the fish and chip Fridays with our family. When we focus ONLY on food for performance, our past time starts to take away instead of add to the enrichment of our lives.
Building a Balanced Diet
The reality is, that as athletes, we need to take a step back and first acknowledge what is requires fo our diet to help us feed ourselves as HUMANS. Only then can we build the fancy athlete specific stuff on top and know we’re reaching our real potential. That means building a solid foundation based on REAL whole foods where possible, with nutritious meals and then saving the UPF for times when it’s going to benefit us – like on the bike or after a tough gym session.
- Variety: The more variety you incorporate, the more likely you are to hit the nutrient values you need to. Plus, it feeds into the excitement of creativity and cooking that so many people lose when they stick to the same rigid meals and ingredients day after day. Your brain feels better when you’re keeping things fresh and mixing it up!
- Whole Foods First: Whole grains, fruits, and vegetables provide the complex carbohydrates that fuel long training sessions and help in recovery but also the ones that provide the biggest nutritional bang for buck. They also help nurture your body’s balance for hunger and fullness so you’ll avoid over-eating and potentially under-achieving when it comes to nutrition too.
- Adequate Proteins and Fats: Lean meats, fish, legumes, nuts, and seeds should be regular components of meals to provide the necessary proteins for muscle repair and healthy fats for long-term energy. Don’t shy away from these in the pursuit of lower calories or trying “quick fixes” like shakes and bars to try and shortcut your way to protein – a few here and there for convenience is a good idea, but don’t make it your foundation.
- Athlete Specifics: When you’re nailing the foundations with balanced meals and snacks to build a brilliant human, only THEN can you think about the athlete specific stuff to really tap into performance in your sport. That might come through whole foods, supplements, or specifically manufactured nutrient sources.
I will never dispute that the best source of energy and health, is a balanced whole food diet. But this doesn’t need to be at the expense of enjoyment, flexibility and calmness around food. You don’t need an all-or-nothing approach. Remember, the goal of nutrition in sports is not just to optimise physical performance but also to ensure that food continues to be a source of pleasure and good health.