Real food. Backed by science.

The “Food First” philosophy means prioritizing real, whole foods over supplements or processed products to meet an athlete’s nutritional needs. Sports nutrition experts recommend that athletes get most of their nutrients from natural foods, using supplements only when there is a validated specific need (Maughan et al., 2018). This approach provides a solid nutritional foundation through real foods, supporting both health and performance in a balanced, science-backed way.

These are highly processed sports products - such as energy bars, gels, or drink powders - often high in refined sugars and additives (Srour et al., 2020). While convenient, they contain very little fiber or micronutrients compared to real foods. In short, these ultra-processed sugary gels, bars, and mixes lack the nutritional benefits of natural foods.

Because of their poor nutritional quality and their links to various long-term health risks. Regular consumption of these sugar-rich, nutrient-poor products is associated with:

• Metabolic disorders: Higher risk of type 2 diabetes and other metabolic issues in heavy consumers (Srour et al., 2020).
• Cardiovascular diseases: Increased incidence of heart disease and stroke in diets high in ultra-processed products (Srour et al., 2019).
• Certain cancers: Frequent consumption is also linked to higher cancer risk (Fiolet et al., 2018).

In short, these sugary, low-nutrient products promote inflammation and chronic illness over time, making them detrimental to athletic health (Elizabeth et al., 2020).

A diet based on real food has many advantages over processed products:

• Nutrient density: Natural foods (fruits, vegetables, whole grains, etc.) provide carbs, proteins, fiber, and a wide array of essential vitamins and minerals that support health and metabolism.
• Stable energy: Whole foods provide complex carbs and fiber, leading to sustained energy without the blood sugar spikes and crashes caused by sugary gels.
• Reduced inflammation: Diets focused on unprocessed foods help reduce chronic inflammation, improving recovery and long-term health (Elizabeth et al., 2020).
• Maintained performance: Real foods can perform just as well as synthetic products. For example, one study found that cyclists who ate bananas performed just as well as those who drank a typical sports drink (Nieman et al., 2012).

Yes. Studies show that real food can support athletic performance just as effectively as industrial sports products. In a 75 km cycling trial, riders who ate bananas performed just as well as those who drank a carbohydrate-rich sports drink (Nieman et al., 2012). Natural foods provided comparable energy and recovery, proving that performance doesn’t suffer when prioritising natural sources.

Yes. Consuming large amounts of fast-absorbing sugars - like those in sugary gels and energy drinks - can cause gastrointestinal distress during exercise (de Oliveira & Burini, 2014). Overreliance on ultra-processed products may also disrupt the gut microbiome and increase intestinal permeability, promoting inflammation and long-term digestive problems (Zinöcker & Lindseth, 2018). Athletes often report better digestive tolerance when eating more naturally and fiber-rich foods during training and races.

Yes. Frequent use of sugary sports gels and drinks raises the risk of cavities and enamel erosion. One survey found that around 63.5% of elite athletes had dental decay, largely because sugary drinks feed acid-producing bacteria and reduce saliva’s protective role (Needleman et al., 2018).

Yes. Diets rich in ultra-processed products tend to increase chronic inflammation. Studies have shown that people who consume a lot of these foods have significantly higher levels of inflammatory markers (like C-reactive protein and certain cytokines) (Elizabeth et al., 2020). This systemic inflammation can hinder muscle recovery and increase the risk of injury or illness over time. In contrast, whole-food diets tend to have anti-inflammatory effects.

Yes. High consumption of ultra-processed foods is strongly linked to chronic diseases. For example, a large French cohort study (~105,000 people) showed that a 10% increase in ultra-processed food intake was associated with a ~15% higher risk of type 2 diabetes (Srour et al., 2020). Another large study found a ~12% increase in cardiovascular disease risk (Srour et al., 2019).

Not necessarily. “Food First” doesn’t mean “food only” (Maughan et al., 2018). Whole foods should be the foundation of an athlete’s diet, but certain supplements can be helpful in specific, validated cases. The key is to use them strategically — only to meet particular needs.

Many athletes use “real” options to replace industrial sports snacks: ripe bananas, dates, homemade rice cakes, small savory sandwiches, or diluted juice with a pinch of salt. These alternatives are digestible, nutrient-rich, and even used by professional cycling teams.

Yes, many do. Athletes like Chris Froome, Zach Bitter, and Kilian Jornet rely on natural foods. Even pro teams have adopted real-food strategies - for example, on the Tour de France, many cyclists now eat fresh items (like rice cakes and sandwiches) during stages instead of relying solely on processed products.