Written by Megan Lee, Registered Dietician, July 2024
I often hear people say “intuitive eating can’t be practiced by everyone”.
While I agree that eating intuitively is a privilege that not all can afford, it’s important to remember that intuitive eating (IE) is based on a framework of guidelines. The principles of IE are not strict rules that must be obeyed, but rather guidelines that can be skipped over or modified to fit one’s unique situation. So, how can IE be applied to athletes?
IE Principle 1: Reject the Diet Mentality
The sporting industry is rife with diet culture. There exists a very rigid way of thinking around
how one should eat and look to perform best in their sport. This is especially true for aesthetic
and weight-class based sports like gymnastics, figure skating, ballet, bodybuilding, boxing etc.
The pressure largely contributes to the ever growing percentage of athletes that struggle with
disordered eating. Up to 45% of female athletes, and 19% of male athletes struggle with an
eating disorder, while 23-79% of female athletes, and 15-70% of male athletes have relative
energy deficiency (RED-S) - a syndrome characterised by low energy availability, reduced bone
mass and hormonal disruption.
Now, rejecting the diet mentality does not equate to ignoring performance specific nutrition
guidelines, but rather letting go of the idea that restriction and weight loss leads to improved
performance and success, and shifting the focus from body size manipulation to health and
performance.
IE Principles 2 and 9: Honour Your Hunger; Respect Your Body
It is well known that what, how often, and how much an athlete eats has an impact on their
performance. Typically, IE suggests that one should largely let their hunger cues guide them on
when and how much to eat. Now, this may not be the best strategy for an athlete who likely has
to get in a larger amount of energy from food, and take in foods at certain times around their
training to reap the benefits. Athletes can absolutely benefit from more structure around their
eating habits to optimise performance, gastrointestinal comfort while exercising, muscle
synthesis and recovery - and this is where the ‘respect your body’ principle comes in.
An athlete may not physically feel hungry for food at certain times of the day. However, they can
respect that their bodies may require a top up in fuel for all they have or are due to expend.
Intentionally fuelling in the absence of hunger is a respectful way to treat their bodies - to
optimise energy levels, support immune function, and aid recovery. In the absence of hunger,
athletes may find it helpful to modify their meal type to make it more tolerable for them.
Choosing energy dense, easy to consume sources of fuel may feel more acceptable - allowing
for physical comfort as well as replenishment.
IE Principle 3 & 10: Make Peace with Food; Gentle Nutrition
The principle “make peace with food” speaks to the notion that there are no “good foods” or
“bad foods”, meaning all foods are morally equal even if not all foods are
nutritionally equal. But this does not mean that foods with a lower nutrient density should be
feared or avoided - for they can be truly beneficial - for the body and the mind.
Immediately before and after training, the body benefits from the intake of fast-releasing
carbohydrate foods. What kind of foods are these? Refined carbohydrates - white bread, sugary
cereals, cereal bars, sugar etc. All the foods that people typically deem “bad”. But these foods
give an athlete a large amount of energy in a short amount of time, allowing for optimal
performance. They also better support recovery after a bout of training because they release
sugar that can quickly be absorbed.
However, if an athlete is consuming something many hours before their training, or before a
long night-fast, slow releasing carbohydrates are favoured, to provide a sustained release of
energy. These would be foods high in fibre, slow-releasing protein and wholegrain
carbohydrates.
Gentle nutrition speaks to choosing foods that provide enjoyment and satisfaction, while also
incorporating foods that honour health. In essence, it’s about adopting a balanced way of eating
where all foods are enjoyed. When making peace with food as an athlete, it’s important to
recognise that foods can fit different purposes, and one can leverage them to optimise energy
production, endurance, recovery and gastrointestinal comfort. Enjoyment of all foods is also
important to maintain mental well-being.
IE can help athletes improve their relationship with food and their bodies - both in relation to
their sport and in everyday life
Conclusion
Intuitive eating is a framework that can be adapted to best suit a person’s lifestyle and condition.
It is absolutely possible for athletes to adopt an intuitive way of eating that considers health,
performance, enjoyment and comfort in respect to their nutritional intake and sporting
performance. IE can help athletes improve their relationship with food and their bodies, in the
realm of their sport and their everyday life.
For personalised guidance on finding a more positive relationship with food, exercise, and your body, book a consultation here: https://www.gabimeltzerdietician.com/book-online.
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