Topic 3: Personalized Nutrition for Recreational and Performance Sports – Foods That Support Heart Health

By Ancuta Patras, Pharmacyst and Accredited Nutritionist

3.2. The Athlete’s Diet: Foods That Support Heart Health in Recreational and Competitive Sports

Participating in recreational sports offers numerous health benefits: better physiological functioning, social connections, and support for mental health. However, without a balanced and effort-tailored diet, even sports can become a risk factor, especially for heart health.

The Relationship Between Physical Effort and Nutrition: Fueling the Active Heart


In the context of sports, the heart works harder – pumping more blood, oxygen, and nutrients to muscles. To support this increased activity, athletes, whether amateurs or professionals, need carefully planned nutrition. When energy intake is lower than the energy expenditure of training (a concept known as low energy availability), hormonal imbalances, reduced bone mass, menstrual disorders, and even cardiovascular dysfunction may occur.

Energy for Training and Health

Current recommendations in sports nutrition advocate for a diet that follows the principle “fuel for the work required” – a flexible diet that adapts according to the intensity of training on a given day. Athletes should learn to adjust their proportions of carbohydrates, proteins, and fats based on the physical effort expended.

A useful educational tool is the Athlete’s Plate – a visual method showing what an athlete’s plate should look like on days with light, moderate, or intense training.
Carbohydrates – essential for short-term energy – should be adjusted based on training volume, while proteins remain constant for muscle repair and protection.

*RED-S: A Serious Problem, Often Overlooked

RED-S (Relative Energy Deficiency in Sport) is a syndrome affecting athletes who do not consume enough energy to support all biological functions, not just physical effort. Consequences include:

  • Metabolic and hormonal dysfunction,
  • Decreased immunity,
  • Bone health issues,
  • Increased injury risk,
  • Menstrual cycle disorders or low testosterone levels.

*Iron and Heart Health


Another crucial element for active athletes is iron, which is responsible for transporting oxygen through the blood. Iron deficiency, often seen in women (15–35%) and men (3–11%), can lead to:

  • Increased fatigue,
  • Decreased physical performance,
  • Anemia.

Athletes should regularly monitor their iron levels, especially during intense training periods. Note: Normal hemoglobin values may sometimes mask real iron deficiency due to changes in plasma volume after intense effort.

Ideal Diet for Supporting Heart Health


For supporting an active heart and preventing complications associated with energy deficits or nutritional deficiencies, athletes should base their diet on:

  • Complex carbohydrates: oats, potatoes, brown rice, vegetables – essential for energy and maintaining muscle glycogen,
  • Quality proteins: eggs, fatty fish, lean meats, legumes – supporting muscle recovery,
  • Healthy fats: olive oil, avocado, nuts, seeds – beneficial for cardiovascular health,
  • Essential micronutrients: iron, calcium, magnesium, B vitamins, vitamin D – necessary for optimal heart and muscle function,
  • Constant hydration: fluid loss during training can affect heart rate and blood pressure.

Takeaway Message

Sport, regardless of the level, is an expression of vitality, but only when supported by intelligent nutrition. For the heart, performance, and overall well-being, the key is balance: between what we consume and what we burn, between performance and health. A balanced and effort-adapted plate is the best “supplement” for an active body.

Bibliography:

1.Role of nutrition in performance enhancement and postexercise recovery,Kathryn L Beck , Jasmine S Thomson, Richard J Swift, Pamela R von Hurst

2.Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance,D Travis Thomas 1, Kelly Anne Erdman 2, Louise M Burke  

3.International Association of Athletics Federations Consensus Statement 2019: Nutrition for Athletics Louise M Burke 1 2, Linda M Castell 3, Douglas J Casa 4, Graeme L Close 5, Ricardo J S Costa 6, Ben Desbrow 7, Shona L Halson 2, Dana M Lis 8, Anna K Melin 9, Peter Peeling 10, Philo U Saunders 1 11, Gary J Slater 1 12, Jennifer Sygo 13, Oliver C Witard 14, Stéphane Bermon 15 16, Trent Stellingwerff 17 18

 4.Validation of the Athlete’s Plate Nutrition Educational Tool: Phase I Alba Reguant-Closa 1, Margaret M Harris 2, Tim G Lohman 3, Nanna L Meyer 2 

5.Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis Samuel G Impey 1, Mark A Hearris 1, Kelly M Hammond 1, Jonathan D Bartlett 2, Julien Louis 1, Graeme L Close 1, James P Morton 3 ,6.Low Energy Availability, Plasma Lipids, and Hormonal Profiles of Recreational Athletes Katherine Black 1, Joanne Slater, Rachel C Brown, Rebecca Cooke

6.Female Athlete Triad and Relative Energy Deficiency in Sport: A Focus on Scientific Rigor Nancy I Williams 1, Kristen J Koltun, Nicole C A Strock, Mary Jane De Souza  

7.Iron considerations for the athlete: a narrative review Marc Sim 1 2, Laura A Garvican-Lewis 3 4, Gregory R Cox 5, Andrew Govus 6, Alannah K A McKay 7 8, Trent Stellingwerff 9 10, Peter Peeling 11 12

8.Effect of iron injections on aerobic-exercise performance of iron-depleted female athletes Peter Peeling 1, Tanya Blee, Carmel Goodman, Brian Dawson, Gary Claydon, John Beilby, Alex Prins

9.Dose-response relationships between energy availability and bone turnover in young exercising women Rayan Ihle 1, Anne B Loucks

10. Effects of reduced energy availability on bone metabolism in women and men Maria Papageorgiou 1, Kirsty J Elliott-Sale 2, Alan Parsons 3, Johnathan C Y Tang 4, Julie P Greeves 5, William D Fraser 6, Craig Sale 7

11.Within-Day Energy Deficiency and Metabolic Perturbation in Male Endurance Athletes Monica Klungland Torstveit 1, Ida Fahrenholtz 2, Thomas B Stenqvist 1, Øystein Sylta 1, Anna Melin 2

12.The IOC consensus statement: beyond the Female Athlete Triad–Relative Energy Deficiency in Sport (RED-S) Margo Mountjoy 1, Jorunn Sundgot-Borgen, Louise Burke, Susan Carter, Naama Constantini, Constance Lebrun, Nanna Meyer, Roberta Sherman, Kathrin Steffen, Richard Budgett, Arne Ljungqvist

Funded by the European Union. Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or EACEA. Neither the European Union nor the granting authority can be held responsible for them.