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No additional discounts apply. While supplies last. For optimal health and performance, athletes should prioritize a well-balanced diet that includes a variety of whole foods. Whole foods provide a complex matrix of nutrients, including vitamins, minerals, and phytochemicals, that work synergistically to promote health and support athletic performance.

While there may be certain circumstances where supplementation is necessary, such as when an athlete has a specific nutrient deficiency or is unable to meet their nutrient needs through food alone, supplements should not be relied upon as a replacement for whole foods.

In fact, research suggests that consuming isolated nutrients in supplement form may not provide the same benefits as obtaining them through whole foods. Furthermore, the quality and safety of supplements can vary widely, and some may even pose health risks.

Therefore, it is important for athletes to work with a qualified healthcare professional or sports nutritionist to determine whether supplementation is necessary, and if so, which supplements are appropriate for their individual needs.

Protein is a critical nutrient for athletes, as it is necessary for muscle repair and growth. While protein requirements vary depending on the individual's body weight, training status, and sport, the International Society of Sports Nutrition recommends that athletes consume approximately 1.

While whole food sources such as meat, poultry, fish, beans, and lentils can provide sufficient protein for most athletes, some may benefit from protein supplementation, particularly if they have higher protein needs or are unable to consume enough protein through food alone.

Protein supplements such as whey protein, casein protein, soy protein, and pea protein are popular choices among athletes due to their high protein content and convenience. For a lot of athletes, the shear volume of food to consume to hit athletic requirements for protein makes the use of protein supplementation a practical solution with a lot of benefits.

Practicality and ease of consumption are very important for the execution of any nutrition program. Studies have shown that protein supplementation can enhance muscle protein synthesis and improve recovery following exercise, particularly when consumed within minutes before or after exercise.

Vitamin D is essential for bone health, muscle function, and immune function. Primary source of vitamin D is through the body via exposure to the correct wavelength and duration of sunlight.

Unfortunately, due to limitations with latitude, being indoors and lack of correct wavelength during Winter months, supplementation is often required and essential. Athletes can obtain vitamin D from whole food sources such as fatty fish e. While it may be challenging to obtain sufficient vitamin D solely through food sources, supplementation can be used under the guidance of a qualified healthcare professional.

Understanding an athlete's blood serum levels of Vitamin D3 will assist with supplementation requirements for individual athletes. Please refer to the article on vitamin D for blood marker levels and supplementation regimes here. Omega-3 fatty acids are also important for athletes, as they have been shown to reduce inflammation, improve cardiovascular health, and enhance cognitive function.

Fatty fish, such as salmon and tuna, are excellent sources of omega-3s, as are flaxseeds, chia seeds, and walnuts. Supplementation with fish oil or algae-based omega-3 supplements may be required for some athletes due to inability to tolerate fish or dietary preferences.

Supplementation also allows for the dose of omega 3 to be consistent. Evidence exists to show that huge variability exists in EPA:DHA content of fish species from one fish to the next. It is therefore unclear for an athlete on what dose they are consistently consuming when eating fish only.

As a general rule, whole foods are preferred over processed foods for athletes due to their higher nutrient content and potential health benefits.

Thank goodness I had Gin gins to supplement and help me finish my 15 miles strong. My go-to marathon booster is prunes with natural chunky peanut butter. Great fuel.

No toilet issues. My son is 17 and a nationally ranked and competitive triathlete. Became plant based back in November. We are doing well but he always seeking a better way.

Can u individualize energy supplementation for his training? Approx 30 hrs of swim bike run. Right now we use nut butter packs and honey. Thank you. Thanks Doug for a great post, also the reference to home made gel. Like much of the world here in Bali we have been financially devastated, this info will help keep us on the trails.

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Member Login. Many plant-based athletes face a rather tough dilemma during endurance efforts: Do we center our workout nutrition around clean, whole plant-based foods , which we can rely on to go down easy and sound appealing?

And the truth is, they work. But… For the most part, energy products are incredibly unnatural and can be difficult to stomach.

Whole Foods That Do the Trick While they may not be engineered specifically for fueling athletic events, real, whole foods have long been used by athletes around the world.

But, of course, some foods work better than others. Try different foods on different training runs to see how your body responds to the fuel. As always, avoid trying anything new on race day. How to Carry the Fuel Using dates as an example , based on the calculation above, a pound athlete would need to consume three dates per hour.

Mash certain foods and place them in their own baggie. When ready, simply bite off the end of the baggie and squeeze. Use a refillable gel flask. This one is not always an option, but could be good if your fuel is blended or smooth. This type of preparation will require a bit more work and planning, but it may be worth it.

The Sometimes Messy Problem with Whole Foods on the Run Everybody poops. Leave a Reply Cancel reply Your email address will not be published.

Between workouts, Kerneen suggested runners eat foods with more nutrients and fewer sugars, which comes down to nutrient delivery and timing. Do they need to manage weight or build endurance or muscle? She also advised that eating a snack with protein before bedtime would be advantageous as it stimulates human growth hormone.

It also decreases the potential for muscle loss overnight and can increase recovery. Kerneen said scientists are discovering benefits for athletes who use nitrate-rich foods to improve athletic performance.

Two major research groups have published studies demonstrating that nitrate supplementation, using either sodium nitrate or beetroot juice, can lower the oxygen cost and increase efficiency of physical activity.

These studies show nitric oxide appears to have several important effects on cell metabolism and sports performance, such as reducing energy waste. People with cardiovascular disease and reduced exercise tolerance, peripheral artery disease, or those who exercise in high altitudes may benefit from naturally occurring nitrate supplementation.

Kerneen said athletes can benefit from nitrite supplementation through foods with naturally occurring nitrate rather than artificial supplements, which can be dangerous if used improperly.

Foods with high amounts of nitrates include arugula, rhubarb, beetroot, celery, spinach and turnips. Vegetables and fruits high in nitrates also show evidence of decreasing cancer risk.

It comes down to the right food for each person and recognizing how different foods make them feel. To learn more, Kerneen suggested looking for reputable nutrition information from peer-reviewed journals and the Academy of Nutrition and Dietetics, and working with a registered dietitian nutritionist.

For more information, visit froedtert. To make an appointment for a nutrition consultation for athletic performance, call As long as it is not taken to extremes, a whole foods diet adheres to USDA recommendations.

While there is no calorie count associated with a whole foods diet, many of the foods you eat on this plan are naturally lower in calories and in unhealthy fats such as trans fats.

Still, it can be helpful to follow a daily calorie budget to avoid overeating. Whether you would like to lose or maintain weight , use this calculator tool to determine your individual needs.

A whole foods diet is closely aligned with federal dietary guidelines with a focus on consuming real, unprocessed foods and avoiding additives like sugar, artificial ingredients, antibiotics, or hormones.

While it is a healthy, balanced diet, it is not always a realistic diet for everyone. In addition to promoting weight loss and weight management, a whole foods diet can also improve overall health.

A review published in American Family Physician shows strong evidence that similar diets like the DASH Diet and the Mediterranean diet that focus on unprocessed foods, whole fruits and vegetables, plant-based proteins, legumes, whole grains, and nuts may prevent heart disease, cancer, type 2 diabetes, obesity, and cognitive decline.

However, a key difference between these healthy diets and a whole foods diet is they encourage less consumption of animal products, which may be associated with some of the health benefits.

While there are no common health risks associated with a whole foods diet, it's possible to develop an obsession with "clean eating," which could create an unhealthy relationship to food and cause a disordered eating behavior known as orthorexia nervosa.

Additionally, with no rules or guidelines to follow, some people may not have the knowledge base for the right portion sizes , which could contribute to weight gain over time.

The best books on nutrition can help you make the right food choices while also revitalizing your diet. Eating whole foods can provide an optimum diet if you are willing to put in the time to purchase and prepare unprocessed foods for the majority of your meals.

It helps to think of eating whole foods as a goal, not an absolute must for every morsel you consume. Leaning too much in that direction can lead to an unhealthy obsession with what you are eating. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.

Wiss DA, Avena N, Rada P. Sugar addiction: from evolution to revolution. Front Psychiatry. Jayasinghe MA, Ekanayake S, Nugegoda DB.

Effect of different milling methods on glycaemic response of foods made with finger millet Eucenea coracana flour. Ceylon Med J. doi: Department of Health and Human Services and U.

Department of Agriculture. Ninth Edition. December Locke A, Schneiderhan J, Zick SM. Diets for health: goals and guidelines.

Am Fam Physician. Hetherington MM, Blundell-Birtill P, Caton SJ, et al. Understanding the science of portion control and the art of downsizing. Proc Nutr Soc. By Laura Dolson Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks.

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List of Partners vendors. Other Diets. By Laura Dolson. Laura Dolson. Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN.

Learn about our Medical Review Board. Table of Contents View All. Table of Contents. What Can You Eat? Sample Shopping List. Sample Meal Plan. Pros and Cons. Is a Whole Foods Diet a Healthy Choice for You? What to Eat Fruits and vegetables Nuts, seeds, and beans Milk and some dairy products Meat, poultry, and seafood Minimally processed foods.

What Not to Eat Prepared and ready-to-eat foods Heavily processed foods Refined carbohydrates Foods with added sugars. Pros Safe and nutritious Sustainable Suitable for most people May have health and weight-loss benefits.

Cons Can be expensive Can be time-consuming Can lead to disordered eating. How Processed Foods Can Affect Your Health.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Below, two sports nutrition experts share the fueling mistakes that they often see athletes making, as well as how to avoid them. Fruits and vegetables are key to a healthy overall diet, and athletes, like everyone else, should be aiming for five servings per day.

Take a look at your meals: are you mixing in an adequate serving of fats, carbs, and protein with your veggies? A kale salad with tomatoes, cucumbers, and sprouts is a good start, but try adding calorically dense toppings like nuts, cheese, chicken, avocado, and olive oil—and eat a slice of bread on the side.

Even the non-diet approach, which prioritizes relying on hunger and fullness cues to tell you when and how much to eat, may not work for athletes without some modifications.

This may be because, contrary to popular belief, exercise can actually decrease appetite. A review published in the American Journal of Physiology-Endocrinology and Metabolism describes that the buildup of lactate in your blood during intense exercise is associated with lower levels of ghrelin, the hormone that makes you feel hungry.

And a review in the journal Appetite explains that many other things may contribute to decreased appetite post-workout, including the effect that exercise has on the levels of insulin, glucose, and fat molecules in your bloodstream.

The amount of food you need depends on the length and duration of your workouts and your basal metabolic rate BMR. The best way to figure out your energy needs is to work with a dietitian or estimate them using a calorie calculator that takes your activity level into account.

Carbs are the foundation of a healthy diet. The U. That can be a good thing, to a point, as whole foods generally contain more nutrients. One athlete who has found success with whole-food fueling is Diane Isaacs, a top age-grouper who has claimed fourth in her age group at Kona.

While racing, Isaacs relies on sprouted seeds, small avocados, soaked nuts and goji berries to fuel her body. Ultra endurance athlete Rich Roll, the author of Finding Ultra , says he eats lightly baked yams and bananas on rides, but he believes that processed carbs can have their place during a race—especially products with complex carbs rather than simple sugars.

For some, simplicity may mean that gels and sports drinks will stay in their race-day diet. Whole-food fueling might just take a little more planning and a lot of experimentation to find what works for you.

RELATED: Whole Foods For Recovery. To train with whole foods is akin to changing from gasoline to diesel—you must train your body to adapt to the new fuel. Half a cup of banana has the equivalent calories and carbs of a Gu gel.

Two pieces actually have more calories and carbs than two blocks. You can add coconut oil to make balls that will easily fit in a bento box.

RELATED: Navigating The Health Food Aisle. Get the latest in triathlon training, gear, nutrition and news sent straight to your inbox. Heading out the door?

Since most whole plant foods contain or fewer calories per pound with the exception of nuts and seeds, which range from 2, to 3, calories per pound , on average , you can eat a lot of food, experiencing many flavors and textures, and the volume will fill you up before you overdose on calories.

Overeating is easy to do when consuming refined and processed foods. By consuming foods high in nutrients and low in calorie density , you can support energy production and muscle recovery without excess fat gain, while avoiding the energy-sucking process of digesting refined foods.

RELATED: How to Build Muscle on a Plant-Based Diet. When it comes to what to eat, know that your options are boundless, with ample varieties of fruits, vegetables, legumes, grains, nuts, and seeds.

Because whole plant foods are lower in calorie density see 2 , you may find that you need to eat more volume than you did before.

Simply choose the foods you like the most and eat 5 or 6 small meals throughout the day until you are comfortably full. You will have sufficient fuel to work out any time, rather than finding yourself too hungry, too full, or too tired to exercise, as is common when we eat three more substantial meals each day.

The two biggest obstacles that keep people from exercising regularly are shortages of time and energy. You can now put the energy issue to rest and work on time management to ensure that regular exercise is part of your routine.

If you aren't losing or gaining weight as you'd like, then it's a good idea to get a general sense of how many calories you need to eat in a day. To determine your own personal caloric needs, simply use an online Harris-Benedict calculator , and enter five simple bits of data.

This will reveal two numbers: 1 your estimated BMR basal metabolic rate , the average number of calories you would burn if you slept all day and 2 your daily calorie needs, taking into account your activity level. This clearly applies to fitness. If your current exercise routine is not enjoyable, you will find yourself consciously or unconsciously avoiding exercise by finding other ways to occupy your time, such as putting in extra hours at work or distracting yourself with entertainment or hobbies.

This approach will not lead to fitness success. To succeed, you will need to find genuine enjoyment in whatever activity you choose. Exercise is not just putting on spandex and grunting while lifting weights.

Exercise is hiking, swimming, jogging, playing team sports, and anything else that increases your heart rate, gets your body moving vigorously, and puts stress on your muscles. Find a physical activity you enjoy, and do it regularly.

I suggest exercising for 30 to 90 minutes a day, three to five days per week, which allows at least a couple of days off for recovery. Ready to get started? To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

UP NEXT: How To. Forks Meal Planner takes the hard work out of making nutritious meals the whole family will enjoy. About the Author. Get a taste for healthy, fuss-free meal planning with this free five-day meal plan from Forks Meal Planner!

By providing your email address, you consent to receive newsletter emails from Forks Over Knives. We value your privacy and will keep your email address safe. Fruits and vegetables are key to a healthy overall diet, and athletes, like everyone else, should be aiming for five servings per day.

Take a look at your meals: are you mixing in an adequate serving of fats, carbs, and protein with your veggies? A kale salad with tomatoes, cucumbers, and sprouts is a good start, but try adding calorically dense toppings like nuts, cheese, chicken, avocado, and olive oil—and eat a slice of bread on the side.

Even the non-diet approach, which prioritizes relying on hunger and fullness cues to tell you when and how much to eat, may not work for athletes without some modifications. This may be because, contrary to popular belief, exercise can actually decrease appetite.

A review published in the American Journal of Physiology-Endocrinology and Metabolism describes that the buildup of lactate in your blood during intense exercise is associated with lower levels of ghrelin, the hormone that makes you feel hungry.

And a review in the journal Appetite explains that many other things may contribute to decreased appetite post-workout, including the effect that exercise has on the levels of insulin, glucose, and fat molecules in your bloodstream.

The amount of food you need depends on the length and duration of your workouts and your basal metabolic rate BMR. The best way to figure out your energy needs is to work with a dietitian or estimate them using a calorie calculator that takes your activity level into account.

Carbs are the foundation of a healthy diet. The U. That can be a good thing, to a point, as whole foods generally contain more nutrients. The carbs from a sports gel will enter your bloodstream and give you energy quickly, whereas the carbs in an apple will take longer to absorb.