In a world where quick and convenient food is often favored, ultra-processed food is taking up an increasingly large space on our plates. In sports nutrition, they can sometimes be found without us even realizing it.
Industrial protein bars, sugary energy drinks, or energy snacks — all are convenient but very poor in quality nutrients, with endlessly long ingredient lists.
Despite appearances, these types of products can have real consequences on your body, as well as your athletic performance: slower recovery, increased inflammation…
1- What is an ultra-processed food?
The term “ultra-processed food” doesn’t just refer to “industrial” or broadly “processed” food. It is based on the NOVA classification, an internationally recognized system that categorizes foods into four groups according to their level of processing:
- Group 1 → Unprocessed or minimally processed foods: fruits, vegetables, whole grains, eggs, milk, fresh meat or fish…
- Group 2 → Processed culinary ingredients: sugar, oil, salt, butter…
- Group 3 → Processed foods: artisanal bread, cheese, plain canned foods…
- Group 4 → Ultra-processed foods: industrial products made with multiple ingredients, including substances that are never used in home cooking.
For a product to be considered ultra-processed, it must meet several criteria:
- Contain industrial additives such as colorants, artificial flavors, flavor enhancers, sweeteners, or preservatives.
- Include technical ingredients like isolated milk proteins, modified fibers, modified starches, or hydrogenated oils.
- Be produced through complex industrial processes.
- Be hyper-palatable, meaning specifically designed to stimulate consumption through texture and taste.
Some examples:
- Flavored energy drinks with sweeteners
- Filled, sweetened, or colored breakfast cereals
- Industrial “protein” snacks
- Ready-made meals / Pre-packaged meals
Ultra-processing almost entirely alters the structure of foods, to the point where the final product bears little resemblance to the original ingredient.
2- What are the effects of ultra-processed foods on an athlete’s body?
Ultra-processed foods are not without consequences for the body, especially for athletes. Even though some are marketed as performance aids, their composition and physiological impact can actually hinder progress, impair recovery, and affect long-term health.
Here are some examples of observed effects:
a) Inflammation and digestive issues:
Many additives found in ultra-processed foods (sweeteners, artificial flavors, or emulsifiers) can disrupt the gut microbiota and trigger inflammatory reactions. Over the long term, chronic inflammation weakens the immune system and increases the risk of injury.
As a result, the body becomes more vulnerable to internal stressors (stress, infections, or microtraumas) and takes longer to return to balance after training.
Perceived effects:
- Bloating, digestive issues, discomfort during exercise
- Frequent infections, unexplained fatigue
b) Imbalance in body composition:
Ultra-processed foods are often high in calories but very low in satiety. They trigger cravings and, consequently, overeating, especially after exercise.
As a result, an increase in body fat is observed, even among athletes.
Signs:
- Weight gain despite regular exercise
- Reduced energy and a feeling of heavy legs
c) Lower-quality recovery:
Athletes have significant needs for high-quality protein, complex carbohydrates, and micronutrients (vitamins, minerals) to recover properly after training. However, ultra-processed foods provide empty calories such as simple sugars, processed fats, and isolated proteins, and are low in essential amino acids (valine, leucine, isoleucine…).
As a result, muscle synthesis is less efficient, energy stores are replenished more slowly, and the body struggles to repair itself.
Effects:
- Extreme fatigue after exercise
- Persistent cramps and soreness
d) Impact on concentration:
Diet also affects the mind. Blood sugar fluctuations caused by ultra-processed foods (simple sugars, sweeteners, excessive caffeine) can impact mood and mental clarity, and consequently, the consistency of training.
Consequences:
- Snacking, loss of control over eating
- Reactive hypoglycemia → fatigue and decreased concentration
Ultra-processed foods, although appealing due to their convenience, are not long-term allies. They can compromise recovery, promote inflammation, disrupt weight balance, and affect concentration.
To avoid these consequences, which can genuinely hinder your progress, opt for a simpler, more natural diet by prioritizing whole foods, homemade meals, and simple yet much more nourishing snacks.
Chloé Masson
Nutrition Project Manager
chloemasson.nutrition@gmail.com
See previous nutrition articles :
ANTI-INFLAMMATORY NUTRITION
INTERMITTENT FASTING: GOOD OR BAD IDEA FOR ATHLETES?
DIET AND SLEEP