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Between social media, diet trends, and conflicting advice about what you should and shouldn't eat, it's easy to get caught up in nutrition rules that may not actually support your goals.
For athletes, some of these misconceptions can even work against their performance.
Elizabeth McNear, Registered Dietitian at SOVRN Performance Lab, believes nutrition should be balanced, practical, and sustainable. Rather than following restrictive rules, she encourages athletes to understand what their bodies need and develop habits they can maintain.
Here, Elizabeth breaks down three common nutrition myths worth reconsidering.
Myth #1: Carbohydrates Are Bad for You
Protein gets a lot of attention in the fitness world, and for good reason. It plays an important role in muscle repair and growth.
But in the push to prioritize protein, many athletes overlook another essential part of their diet: carbohydrates.
Carbohydrates are a primary source of fuel for moderate- to high-intensity exercise. Your body stores them as glycogen in your muscles and liver, helping provide energy during training.
When carbohydrate intake is insufficient, athletes may experience:
- Lower energy during workouts
- Difficulty sustaining intensity
- Challenges recovering between training sessions
- Reduced ability to maintain training quality
The misconception that carbohydrates are inherently unhealthy is one of the most common nutrition myths today.But for athletes participating in demanding workouts or endurance training, unnecessarily restricting carbohydrates can make it harder to meet the demands of their sport.
Carbohydrates, protein, and fats all serve important purposes. Rather than eliminating an entire food group, focus on getting the right balance for your training demands and individual goals.
Myth #2: Eating Less Is Always Better
Many popular nutrition messages focus on reducing calories, limiting portions, or cutting out certain foods.But eating less isn't always beneficial, particularly when you're asking your body to perform at a high level.
Athletes need enough energy to support both their workouts and the recovery that follows. Consistently underfueling can make it harder to:
- Build and maintain muscle
- Recover between training sessions
- Sustain energy during demanding workouts
- Adapt to increasing training demands
For someone trying to build strength or improve endurance, eating more may actually be an important part of making progress. Instead of automatically trying to eat less, consider whether you're eating enough to support your activity level and goals.
Myth #3: Good Nutrition Requires Strict Rules
You don't have to follow a perfect diet to eat well.
With so many nutrition recommendations available, it's easy to feel like healthy eating requires eliminating certain foods, following a rigid meal schedule, or preparing everything from scratch.
Elizabeth's philosophy is much more flexible: everything in moderation.
Food should be enjoyable, and a healthy diet should have room for different foods, flavors, and cultural traditions. The goal is to build habits you can maintain over time. A few ways to make that easier:
- Keep convenient staples on hand. Frozen vegetables, ready-to-eat rice, and frozen proteins make balanced meals easier to put together.
- Eat consistently. Busy schedules can make it difficult to fuel adequately, so having convenient options available helps.
- Make room for foods you enjoy. A balanced diet doesn't require eliminating your favorite foods.
- Think long term. Sustainable habits are more useful than following a restrictive diet for a few weeks.
Good nutrition doesn't require preparing elaborate meals every day. It requires finding an approach that works with your life and supports your goals.
Focus on What Your Body Needs
Nutrition advice isn't one-size-fits-all. What works for one athlete may not be appropriate for someone with different training demands, goals, or preferences.
Rather than focusing on what you should eliminate from your diet, consider what your body needs to perform, recover, and stay healthy.
At SOVRN Performance Lab, our approach to nutrition emphasizes balance, consistency, and individualized guidance. Whether you're looking to improve performance, build strength, or develop more sustainable eating habits, connect with Registered Dietitian Elizabeth McNear to find an approach that works for you.
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