Successful athletic training depends on more than just the number of hours spent exercising; nutrition is the crucial element that fuels the body for activity and recovery. However, many athletes follow traditional dietary rules that may suit ordinary people but are unsuitable for those who engage in intense regular workouts.

According to a report published by Everyday Health, sticking to some common advice—such as reducing carbohydrates or avoiding eating in the evening—may backfire by depriving the body of the energy and nutrients necessary for optimal performance.

Refined carbohydrates are often seen as a cause of weight gain, but athletes need them at certain times to quickly replenish energy. During long or intense exercise, the body depletes its glycogen stores, making easily absorbed carbohydrates like white rice, regular bread, or some fruits important. Consuming a moderate amount before or during exercise can provide an immediate boost to help sustain effort without exhaustion.

Low-carb diets may be effective for those aiming to lose weight, but they are not the best choice for athletes. Carbohydrates are the primary fuel for muscles, and their absence slows metabolism and reduces endurance. Studies also indicate that intense exercise combined with low carbohydrate intake increases injury risk due to chronic fatigue and muscle energy deficiency.

An active body requires much more energy than an average person, and ignoring this leads to muscle loss instead of fat. Therefore, it is important to eat meals containing healthy fats such as avocado, nuts, and olive oil, along with complex carbohydrates and protein. The athlete’s goal is not to reduce calories but to provide enough to maintain performance and recovery.

Relying on just three main meals is insufficient for those engaging in intense physical activity. Athletes need to spread their food intake over four or five meals throughout the day to maintain stable blood energy levels. This does not mean overeating but consuming appropriate amounts at close intervals to replenish fuel before it runs out completely.

Some experts advise against eating before bedtime, but this does not apply to those undergoing intense training. A light protein-rich snack before sleep—such as a cup of milk, yogurt, or some cottage cheese—may help repair muscle tissue and improve recovery during sleep. The key is choosing the right type of food rather than avoiding it altogether.

Salt is an essential component to replace what the body loses through sweat. Those training in hot conditions or for long periods need extra sodium to maintain fluid balance and prevent cramps, which can be obtained from moderately salty foods or sports drinks containing electrolytes.

Natural foods should be the primary source of nutrients, but in cases of intense training, athletes may need additional support from protein, omega-3 fatty acids, or iron. It is always preferable to consult a sports nutrition specialist to determine the appropriate types and doses for each case.

The popularity of plant-based milk types has led some to believe they are an ideal substitute, but in reality, they lack the protein and essential fats found in animal milk. Athletes need these nutrients to support muscle growth and improve absorption of vitamins like vitamin D, which is not well absorbed without fat.