Stop Trying to Eat "Clean": A Sports Dietitian’s Guide to Real Performance Nutrition

This may be a hot take, but if I could give one message to every runner, cyclist, lifter, weekend warrior, or mom squeezing in training before the kids wake up, it would be this:

Stop trying to eat "clean" and focus on eating enough. I know, it sounds almost scandalous coming from a dietitian. But this pursuit of "perfection" - written with air quotes because perfection in reality does not even exist - is truly sabotaging your health and performance goals.

As a sports dietitian who works with athletes across the spectrum of disordered eating, RED-S, and underfueling, I can tell you with absolute confidence that the pursuit of “clean” eating is a big reason why athletes underperform, burn out, and get injured.

And that’s true whether you’re training for a 5K, an ultramarathon, or just trying to feel better in your body. Let’s talk about why.

The Problem With “Clean” Eating

Most athletes don’t think they’re dieting; they think they’re being disciplined.

They swear they’re fueling well because they’re eating:

• whole grains

• lean proteins

• fruits and vegetables

• minimally processed foods

• “clean,” “healthy,” or “wholesome” meals

And don't get me wrong, these are all great options that I 100% support including in your daily meal plans. But here’s the thing: "Healthy" doesn’t always equal fueled. And “clean” doesn’t always equal “enough".

In fact, “clean” eating usually means:

• not enough total calories

• not enough carbs

• not enough sodium

• not enough fast, convenient, energy-dense foods

• not enough flexibility to support real-life training demands (Hello other mother runners out there, I see you!)

• not enough fun or satisfaction with food and meal times

When “Eating Clean” Quietly Turns Into Underfueling

Here’s what I see over and over again in athletes who are trying to do everything right with their nutrition, but are unknowingly underfueling:

1. The athlete who eats “clean” to feel disciplined or virtuous

Lots of salads, “whole food” snacks, low-calorie dressings, nonfat dairy, and avoiding “too many carbs.” It may seem healthy, but it’s nowhere near enough fuel.

2. The athlete who avoids anything processed

Man this one is a hot button topic these days in the world of "wellness" influencers screaming at you for eating seed oils or added sugars. This may look like no bagels, no sports drinks, no gels, no simple carbs. The result? Training sessions that feel harder than they should and chronic low energy.

3. The athlete who eats "perfectly" all day… then overeats at night or on the weekend

This isn’t a willpower problem. It’s a biology problem. When you chronically underfuel during the day, it eventually catches up with you, causing ravenous hunger and intense food cravings.

4. The athlete who eats “clean” 24/7 but constantly hungry

This is classic low-energy availability. Your body is sending signal after signal that it needs more, but food rules keep silencing those signals.

If you recognize yourself or your athletes in these patterns, you’re in good company. Almost every athlete I work with falls somewhere on this spectrum (and honestly, I used to as well!)

Why Perfect Eating Is Actually the Enemy of Performance

Perfection creates rigidity. Rigidity creates underfueling. Underfueling creates RED-S, injury, slow recovery, and burnout. But flexibility? Flexibility creates adequacy.

And adequacy, not perfection, creates prime conditions where health and performance can thrive.

Athletes Don’t Need Perfect Nutrition. They Need Adequate Nutrition.

Here’s the part no one talks about: Performance nutrition isn’t "clean". It’s strategic. It’s practical. It’s flexible. It's enough.

That might look like:

• a bagel with jam or nut butter 30 minutes before a run

• sports drinks, gels, chews, or simple carbs like fruit snacks during workouts

• easy breakfasts like oatmeal, overnight oats, muffins, or waffles for a carb boost

• sandwiches or wraps with sides for a quick, balanced lunch

• using convenience products to your advantage (frozen veggies, canned beans, instant potatoes, rice packets, rotisserie chicken, takeout)

• pizza, pasta, or other simple carbs the night before a long run because it’s easy, satisfying, and fuels recovery

• cereal, yogurt, or yes… even ice cream at night

• snacks every 1–2 hours (nuts, granola bars, fruit, cheese sticks, hummus and crackers)

• pre-packaged or on-the-go snacks for travel days, early morning workouts, or busy schedules

• smoothies or protein shakes for extra calories and hydration

• extra salt, extra carbs, extra calories when training volume is high

And guess what? These choices support hormone function, recovery, glycogen storage, mood stability, and athletic longevity.

If You Want to Perform Better, Practice These Mindset Shifts

Instead of asking: “Is this food healthy enough?”

Ask: “Is this enough fuel for the training load I’m doing today?”

Instead of asking: “Is this the cleanest choice?”

Ask: “Will this give me quick, accessible energy?”

Instead of striving for: perfection

Aim for: consistency, adequacy, flexibility, fulfillment

That is what actually helps athletes stay healthy and feeling good for the long haul.

Final Thoughts: What You Really Need as an Athlete

You don’t need more rules. You don’t need to be "cleaner", stricter, or more disciplined.

You need more energy. You need more carbs. You need more flexibility. You need more satisfaction. And when you let go of perfectionism around eating, performance becomes a whole lot easier (and more FUN!). If you’re realizing it’s time to cut through the noise and fuel with confidence, fill out an inquiry below on the contact tab and let’s make it happen!!