How Junk Food Affects Athletes

Introduction:

For those athletes who are very goal oriented and relentless in pursuit of their dreams: training, consistency, and nutrition are always a challenge. However, figuring out healthier nutrition does not always need to be as difficult as people make it out to be. For those just starting out, transitioning from a reckless and scattered diet to a more structured and responsible nutrition plan can be confusing. But regardless, let’s break it down.

What counts as junk food? Below are a few examples:

• Food that are heavy in fats

  • Burgers

  • French fries

  • Pizza

    • Fried foods

• Candied snacks and foods

• Other non-nutritionally dense snacks (such as chips)

• Alcohol

• Carbonated/fizzy beverages

Common reasons for eating junk food:

People can eat junk food for a number of reasons, amongst the most common are saving money, and giving into cravings. For starters, fast food is the most common type of junk food people refer to/think of. As the name suggests, fast food is served quickly at a cheap price, which becomes an irresistible bargain for many people, even non-athletes. In terms of cravings, this applies to everyone as well. Fast food companies tend to invest in finding the right combinations of ingredients in the foods they sell, in order to maximize an individual’s happy meter (through dopamine signaling). With this, our brains automatically associate junk food with a good feeling, which then causes our cravings. This especially affects athletes, who bring themselves to their physical and mental limit on the daily.

How does junk food affect athletes:

Junk food affects the health and performance of everyone in a negative way. Athletes are not immune to this, regardless of how intense their training is. No matter how many “calories” you burn, you can never outwork consistently eating junk food. Below are some of the effects:

• Lethargic feeling

• Decrease in overall performance

• Health risks such as increased chances of:

  • Cardiovascular diseases

  • Heart attacks

  • Diabetes

  • Eating disorders

• Dips in mood (depression/feeling out of it)

• A decrease in energy levels

• Development of bad habits

In general, junk food is usually high in fats and sugars (especially since a lot of these foods are deep fried). These fats are usually the cause of a spike in LDL cholesterol, which then increases the risk of cardiovascular diseases. In addition to this, fats take a longer time to digest as opposed to carbohydrates or protein, meaning that they’ll stick around in your stomach for much longer, which then causes a sleepy or lethargic state in an individual. Furthermore, as mentioned before junk food can also cause a decrease in your overall mood, or make the shifts in your mood seem more pronounced. While it is true that junk food causes dopamine signaling (hence releasing dopamine, the “short term happiness”), it is only a short term feeling of pleasure. Once that pleasure is gone, it’s very easy for one’s mood to drop down.

For athletes, all of the effects of junk food mentioned above are only heightened. Due to constantly partaking in strenuous activities, athletes can sometimes experience even greater cravings, which can cause a chain effect and start an unhealthy cycle. Additionally, a lethargic or sleepy state can negatively affect athletes, in terms of performance and motivation.

Healthier Solutions to Junk Food:

Alternatives:

As mentioned before, excess consumption of junk food can be the cause of cravings, so here are some alternatives that can counteract food cravings:

• Whole grain snacks (such as a granola or energy bar)

• Oatmeal

  • Oatmeal is plain on it’s own, but you can freely add on fruits or other toppings to embark flavors

• Fruit-based smoothies or juices

• Veggie-based chips (Such as Terra or Veggie Straws)

• Roasted nuts

• Home-cooked meals (allows for more control)

Modifications:

For some, eating junk-food may not always be within their realm of control. Student athletes for example might not always be in charge of what they consume, as the decision is up to their parents or perhaps they’re going out to eat with friends. A simple solution would be to modify the foods that you do receive. For example, ordering extra vegetables on a burger and removing the cheese, or ordering smaller portions of whatever it is you’re eating (assuming that is an option).

Cheat Meals:

Whilst junk food is indeed detrimental to most people in many ways, it IS usually undeniably delicious, most of the time at least. Rather than completely removing it, one can simply designate a certain day or certain meal of the week for eating whatever they wish, which can include junk food. This not only motivates people to eat healthier at other times of the week, but also allows them to indulge in delicious food every once in a while. This maximizes the amount of junk food you’re able to consume whilst also minimizing the negative effects.

Conclusion:

For the most part, junk food is seemingly unthreatening on the surface, but can actually cause a lot of issues in regards to health, mentality, and performance for athletes. Luckily for most, there are plenty of solutions to counter the consumption of junk food, including finding alternatives, modifying junk food to become healthier, or just allowing cheat meals every once in a while to satisfy those cravings whilst still sticking to an overall good diet.

Sources:

“12 Healthy Food Alternatives to Junk Food to Defeat Cravings.” Foodaciously, Foodaciously, 13 Aug. 2021, foodaciously.com/blog/healthy-food-alternatives-to-junk-food.

“Smart Snacking: How to Choose Healthier Alternatives to Junk Food.” Hindustan Times, 11 June 2023, www.hindustantimes.com/lifestyle/health/smart-snacking-how-to-choose-healthier-alternatives-to-junk-food-101686469265951.html.

“Junk Food and Your Health.” Healthdirect, 15 Aug. 2023, www.healthdirect.gov.au/junk-food-and-your-health#appealing.

“Can’t Stop Eating Junk Food? Here’s Why: Weight Loss Tips.” Second Nature - Make Losing Weight Feel Easier, www.secondnature.io/us/guides/nutrition/cant-stop-eating-junk-food. Accessed 14 Jan. 2024.

Nancy Clark, MS. “Should Athletes Avoid Junk Food?” MomsTeam, www.momsteam.com/team-experts/nancy-clark/everyday-sports-nutrition/should-athletes-avoid-junk-food#:~:text=While%20foods%20with%20little%20nutritional,without%20having%20a%20perfect%20diet. Accessed 14 Jan. 2024.

“Fast Food Tips for Athletes.” Hospital for Special Surgery, www.hss.edu/conditions_fast-food-tips-athletes.asp#:~:text=Fast%20foods%20are%20often%20FAT,%2C%20fruits%2C%20vegetables%20and%20beans. Accessed 14 Jan. 2024.