Four Foods From Which Athletes Should Abstain
by Melinda Burris

What you take into your body is the fuel that makes it run. If you are eating and drinking the right things, the nutritious things your body needs to perform well, you can go a long way toward ensuring you compete to the best of your abilities. On the other hand, if your diet is made up of foods that sabotage or slow the body down, you, in turn, are self-sabotaging yourself and will never know what physical and mental peaks you could have reached as a serious, competitive athlete.

The following is a list of foods that athletes should abstain from or at the very least severely limit to keep their body in tip-top shape.

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1. Sodas – I admit it. I love a good cold soda! But hear me on this: the human body does not! The fact that sodas are on every list of foods athletes (and people in general) should avoid is a big, bellowing red flag! Though they may taste good going down, the ingredients in these excessively sugar-filled drinks are decidedly not good for the body!

The list of negative side effects associated with consuming soda is long, but here are some of the highlights:^1,2,3

• Colas contain lactic acid, a chemical your body produces when your cells break down carbohydrates for energy. When lactic acid accumulates in the muscles, it exacerbates muscle soreness, which inhibits your ability to perform optimally and increases recovery times.
• Sodas contain caffeine, a diuretic, which means regular consumption of colas can cause dehydration. As we have stated in this publication many times, your body needs to remain properly hydrated at all times as failure to do so can lead to everything from dizziness and headaches to, in severe cases, delirium, unconsciousness, and even death.
• Dark-colored sodas contain phosphorus, a mineral found in every cell of the body that is essential to good bone and dental health. However, taking in too much phosphorus from food sources can cause calcium depletion which can lead to serious and painful illnesses such as osteoporosis.
• Finally, sodas have absolutely no nutritional value. When you fill-up on sodas, you feel too full to eat the healthy, balanced diet your body needs. Consuming that much sugar may make you feel energetic, momentarily, but because the body burns sugar at such a fast rate, you will experience what’s known as the ‘sugar crash’!

Suggestion: If you love the fizz that comes with carbonated drinks, but wisely decide to abstain from soda (regular and diet) to avoid the negative consequences outlined above, try a club soda with a twist of lemon or lime. You can also make a juice spritzer by combining equal parts fresh juice with club soda.² I’m trying it! You should too!

2. Foods high in trans-fat – These are foods cooked in hydrogenated oils, which are oils that have been processed so that they will remain solid at room temperature. Think shortening, butter, etc. These oils are extremely damaging to the body. The American Heart Association (AHA) states that removing partially hydrogenated oils from the market would result in a significant reduction in heart attacks. Trans fat has also been shown to cause damage to other key internal organs in the long term. Research proves that consuming foods high in trans fat decreases HDL, known as ‘good’ cholesterol, while increasing LDL, known as ‘bad’ cholesterol, which builds up in the arteries causing them to narrow and harden, which is why there is such a strong connection between consuming these foods and the risk of heart disease.^1,2,3

There are other reasons athletes will want to avoid heavy fried foods saturated in trans-fat. It takes the body quite a while to digest these foods, which often causes the eater to feel tired and bloated. It’s tough to sprint and clear hurdles feeling like that! ²

Suggestion: Skip the engineered, processed trans fats and make healthier choices that have nutritional value and can do the body good. Examples include seafood, avocados, seeds, and nuts. 

3. Alcohol – No one expects athletes to give up all foods and beverages they enjoy. It is a question of moderation and timing! When you drink too much, the body’s cells are heavily affected and it takes approximately 72 hours—three days, for the body to recover.^1,2 Alcohol is a depressant and a strong diuretic, this means too much will leave you attempting to compete while your body is sluggish, and your reaction times are noticeably reduced. Training or competing while recovering from a hangover leads to poor performance and puts you at a higher risk of experiencing heat stroke or sustaining a serious injury such as a muscle tear because alcohol consumption dehydrates the body. Be aware that continued alcohol consumption can also cause liver damage or the need for a transplant.^1,2 
4. Salt – White table salt (sodium chloride) is high in iodine and other harmful additives. This type of salt is also highly processed and has been proven to cause uncomfortable and possibly dangerous water retention, an increase in internal stress, and additional symptoms that cause discomfort and can place your health at risk.² Regular consumption of foods high in salt can alter your metabolism rate. This in turn can cause the healing process to take longer than it normally would. When we work out or exert ourselves to the point of sweating, we do lose sodium along with other essential minerals, but drink plenty of water, and as the body recovers, it will replenish its natural salt level on its own. Despite the known dangers of consuming too much salt, including dehydration, high blood pressure, and many other health conditions, studies have shown that the average American consumes an astounding 40 times more salt than the body requires!¹

Suggestion: Choose sea salt or Pink Himalayan salt, and avoid processed table salt, which is high in iodine and unhealthy.²

References:

1. Janis, M. (20 October 2014.) 9 foods that hinder an athlete’s performance.
2. com. (2024). 8 Foods athletes must avoid.
3. com. (31 May 2019). Follow the athlete diet:18 important foods athletes should avoid.

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