The Issue with “Clean Eating”
What is “Clean Eating?”
“Clean eating” is a nutritional approach that focuses on whole, unprocessed foods. Along with the Keto Diet or Paleo Diet, this has gained popularity among strength and power athletes.
While it often emphasizes the consumption of fruits, vegetables, lean proteins, and whole grains, it is also associated with restricting entire food groups and placing unnecessary moral value to others.
ISSUE # 1
UNDEREATING
Clean eating often promotes the consumption of only whole, unprocessed foods.
For competitive athletes, this can be problematic as they have significantly higher energy expenditure due to their training regimens.
Focusing solely on “clean eating” principles may lead to under-eating, leaving athletes with insufficient energy to fuel their workouts and support recovery.
ISSUE #2 NEGLECTING KEY NUTRIENTS
“Clean eating” can inadvertently lead to nutrient deficiencies.
Athletes require an array of nutrients, including carbohydrates, fats, and proteins, to optimize their performance and recovery.
Strict adherence to “clean eating” may cause athletes to limit or exclude essential nutrients from their diets, impairing their overall health and athletic potential.
ISSUE #3 DISORDERED EATING PATTERNS
The emphasis on "clean" or "pure" foods can lead to a harmful association between morality and food choices.
Athletes may develop disordered eating patterns, wherein they label certain foods as "bad" and others as "good," potentially leading to feelings of guilt and shame when they deviate from their chosen diet.
ISSUE #4 OBSESSIVE BEHAVIOR
“Clean eating” can encourage obsessive behaviors around food. Athletes may become fixated on every morsel they consume, leading to stress and anxiety.
This obsessive focus on food can detract from the mental and emotional aspects of athletic performance, hindering their ability to excel in training and competition.
ISSUE #5 RESTRICTION AND BINGE CYCLES
Strict adherence to “clean eating” can trigger binge eating episodes.
When athletes inevitably give in to cravings or social pressures, they may consume large quantities of "forbidden" foods, leading to feelings of guilt and further reinforcing the restrictive eating cycle.
If not “Clean Eating” then what?
Emphasize Nutrient Essentials + Make Space for the Foods You Love
For competitive athletes, it's crucial to support nutrient needs to support training or performance goals. Here are some tips to help achieve that balance:
Focus on Variety and Color: Shift your mindset from restricting certain foods to viewing food as fuel for your workouts and recovery. Prioritize nutrient-dense foods, but don't be afraid to include a variety of foods in your diet to meet your energy needs. The more color and variety, the better!
Prioritize the Essentials: Bring in a mindset of abundance and what you can add to your plate. Prioritize adequate protein intake, sufficient carbohydrates, hydration and regularly include fruits and vegetables.
Practice Mindful Eating: Pay attention to your body's hunger and fullness cues. Allow yourself flexibility in your diet without guilt or judgment.
Monitor Progress: Regularly assess your athletic performance, energy levels, and overall health to ensure that your dietary choices are supporting your goals.
While clean eating may seem like an attractive dietary philosophy, it can be detrimental for athletes. Instead, invest in adopting a balanced approach to nutrition. Keep the focus on nourishing your body for peak performance while maintaining a healthy relationship with food.
Hi, I’m Katie!
Over the years, I’ve worked with countless athletes who have benefited from shifting away from clean eating principles and more towards sustainable, intuitive habits.
I work with athletes to ensure they cover their individual nutrient needs while still enjoying their favorite foods.