Why Being 'Anti-Diet' is Essential for Athletes
In the world of endurance sports nutrition, advice is everywhere - ‘Eat clean’… ‘Cut the carbs’… ‘Avoid processed foods.’ While these messages are often well-intentioned, they can sometimes do more harm than good, especially for athletes with high energy demands. Registered Dietitian Christine Byrne, known as the ‘Anti-Diet Dietitian’, offers a refreshing perspective that challenges the restrictive mindset and emphasizes the importance of fuelling your body for both performance and well-being. Listen here to our interview with Christine on Fitter Radio
The Problem with ‘Clean Eating’ and Restriction
Christine’s work highlights a growing issue: the pursuit of ‘healthy’ or ‘clean’ eating can inadvertently lead to under-fuelling. Many athletes, in an effort to optimise their diets, end up choosing foods that are low in calories but high in volume - think mountains of vegetables and lean proteins but little in the way of energy-dense carbs or fats. While these foods are nutritious, they may not provide enough calories to meet the demands of rigorous training. This phenomenon is known as low energy availability - when the calories you consume aren’t enough to support both your training and your basic physiological needs. Over time, this can lead to fatigue, poor recovery, increased risk of injury and even hormonal imbalances.
The Spectrum of Disordered Eating
Christine points out that disordered eating exists on a spectrum. Not everyone who struggles with food restriction has a clinical eating disorder, but many experience problematic behaviours like chronic under-eating, obsessive food tracking, or an unhealthy fixation on ‘good’ and ‘bad’ foods. Terms like orthorexia (an unhealthy obsession with healthy eating) are becoming more common, especially in athletic communities.
The root of these issues often lies in societal messages that equate thinness or leanness with health and performance. But as Christine notes, ‘A fat body is not necessarily an unhealthy one, so why do we keep fat shaming people?’ The fear of gaining weight can drive athletes to restrict their intake, even when it’s detrimental to their health and performance.
Christine Byrne
Why Athletes Need an ‘Anti-Diet’ Approach
The anti-diet philosophy is about rejecting rigid food rules and embracing a more flexible, intuitive approach to eating. For athletes, this means:
Prioritizing energy needs: Recognize that your body requires more calories to support training. Sometimes, this means choosing more calorie-dense foods even if they’re processed or not traditionally considered ‘clean’.
Letting go of food guilt: There are no ‘good’ or ‘bad' foods. Processed foods, sweets and simple carbs can all play a role in fuelling performance, especially during and after hard workouts.
Listening to your body - but with nuance: While intuitive eating is valuable, athletes need to be aware that intense training can suppress hunger cues. Sometimes you need to eat even when you’re not hungry to ensure adequate recovery.
Focusing on performance not aesthetics: Elite athletes often have genetics on their side. Trying to emulate their physiques through restriction is not only unnecessary but can be harmful.
Practical Tips for Fuelling Without Dieting
Don’t fear carbs: Carbohydrates are the primary fuel for endurance sports. Cutting them out can make it nearly impossible to meet your energy needs.
Embrace flexibility: Allow yourself to enjoy a variety of foods, including those that are quick, convenient or processed.
Use visual tools: Instead of calorie counting, use resources like the ‘athlete’s plate’ to guide portion sizes and food group balance.
Monitor your well-being: Signs of under-fuelling include persistent fatigue, poor performance, frequent injuries and mood changes. If you notice these, it may be time to reassess your approach.
The Takeaway
Christine Byrne’s anti-diet message is clear: Nutrition should support your life and your sport, not control them. By letting go of restrictive rules and focusing on adequate, enjoyable fuelling, athletes can protect their health, enhance their performance and rediscover the joy of eating.
If you’re struggling with food rules or under-fuelling, consider reaching out to a non-diet dietitian or sports nutritionist. Your body and your sport will thank you.
Bevan McKinnon / June 2025
LINKS
Follow Christine Byrne, MPH RD LDN on Instagram at https://www.instagram.com/christinejbyrne