The truth about nutrition for athletes
Cutting out any major food group? Think again.
In today’s world of extreme trends and fad diets, it’s become popular—even fashionable—to restrict carbs, eliminate fats, or cut out entire food groups in the name of “health” or “weight loss.” But for athletes, this kind of thinking can be dangerous.
The truth is simple: if you want to perform well, recover effectively, and stay healthy over the long-term, you must fuel your body with a wide variety of high-quality foods.
Athletes don’t diet—They fuel
Let’s talk about the word “diet.” It’s loaded, isn’t it?
For most people, “diet” is synonymous with restriction. It’s about eating less, cutting calories, and aiming to shrink your body. But that’s not what athletes do. Athletes don’t eat to get smaller—they eat to get stronger, faster, and more resilient.
Athletes don’t diet. They fuel.
Training places stress on your body. Recovery is when you adapt and get better. Nutrition is what bridges that gap. Poor nutrition? Poor recovery. Poor recovery? Poor performance. It’s that simple.
Why Cutting Out Food Groups is a Bad Idea
Carbs, Fats, Proteins, Micronutrients, Fiber, Hydration. All of these are essential to an athlete’s performance.
Yet popular plans like keto, banting, carnivore, low-carb, raw vegan, or intermittent fasting often promote imbalance. While some may work in isolated medical situations, they are not designed for people who are regularly pushing their bodies in training. These extreme plans can lead to any number of issues, including:
- Reduced energy availability
- Impaired recovery and immune function
- Hormonal disruption
- Increased injury risk
- Loss of lean muscle mass
- Mental burnout or food obsession
- RED-S
We’re not saying you need to be perfect. But you do need to be smart.
Balance over extremes
Athletes thrive on consistency, not chaos. That means:
- Eating a rainbow of fruit and vegetables
- Prioritising whole, minimally processed foods
- Including carbs, proteins, and fats in every meal
- Timing nutrition around training sessions for optimal recovery
- Hydrating well, every day
- Listening to your body, not internet influencers
Fuelling this way supports your energy systems, your muscle repair, your immune function, and your brain—all critical to performing your best.
What about weight loss?
Can an athlete lose weight while fuelling properly? Absolutely.
But weight loss should never compromise performance or health. A human coach can help guide this process responsibly, making sure you maintain strength, stamina, and recovery. Crash diets or over-restriction are not the answer.
If weight loss IS your aim, then working together with a registered Dietitian is the best option for you.