A quick look at the best diets for athletes

  • Top pick: Mediterranean diet
  • For men: Flexitarian diet
  • For women: DASH diet
  • For gaining muscle: Paleo diet
  • For weight loss: Noom
  • For endurance: Nordic diet
  • For convenience: Trifecta
  • Best meal kit: Green Chef

Finding a diet plan that is safe, effective, and sustainable can be challenging, especially for athletes.This is because what you put on your plate can have a big effect on physical performance, and you may need to tailor it to fit your specific fitness goals.Fortunately, there are plenty of diet plans and programs out there, with suitable options foThe diets featured in this article fit the following criteria:Nutritionally balanced. These plans are balanced and provide nutrients that may be especially beneficial for athletes.Sustainable. You can follow these plans safely for extended periods of time. They are not overly restrictive.Effective. Research has shown that these plans, or elements of them, are effective, and they may offer benefits specifically for athletes.Easy to follow. They have clear guidelines that are simple to follow.Healthline’s picks of the best diets for athletes

Best overall: Mediterranean diet

The Mediterranean diet is modeled after the traditional diet of countries like Italy, Spain, and Greece.It limits processed foods and encourages you to eat fruits, vegetables, and whole grains, along with heart-healthy fats like olive oil, nuts, and seedsThese foods are rich in many nutrients that are especially important for athletes, including iron, magnesium, and calcium (1Trusted Source).What’s more, some studies have also found that following the Mediterranean diet may be linked to improvements in athletic performance and physical fitness (2Trusted Source, 3Trusted Source)For more information about the Mediterranean diet, including meal plans and recipes, check out “The Mediterranean Diet Cook book for Beginners.”

Best for men: Flexitarian diet

Also sometimes referred to as semi-vegetarianism, the flexitarian diet is focused on plant-based foods like fruits, veggies, whole grains, legumes, nuts, and seeds.However, unlike vegan or vegetarian diets, it also allows moderate amounts of animal products like meat, fish, and poultry.According to one review, plant-based diets could help improve body composition, enhance blood flow, decrease inflammation, and increase storage of glycogen, which is a type

Best for women: DASH diet

The Dietary Approaches to Stop Hypertension (DASH) diet is a heart-healthy eating plan originally developed by the National Institutes of Health.The diet promotes nutrient-dense whole foods like fruits, vegetables, lean proteins, whole grains, and low fat dairyNot only is the DASH diet well rounded and rich in important nutrients, but it may also be especially beneficial for female athletes, who are typically at a higher risk of developing bone disorders like osteopenia and osteoporosis (9Trusted Source).In fact, the DASH diet encourages followers to eat foods high in calcium, such as low fat dairy,

Best for gaining muscle: Paleo diet

The paleo diet is based on the presumed eating patterns of ancient hunter-gatherers during the Paleolithic era.The diet is rich in animal proteins, fruits, veggies, and healthy fats but eliminates processed foods, grains, legumes, sugar, and most dairy products.Because the diet is typically high in protein, it may be a good option to help increase muscle growth when combined with strength training (12Trusted Source).Multiple studies have even shown that eating high amounts of protein may reduce fat mass and improve body composition (13Trusted Source, 14Trusted Source, 15Trusted Source).If you find that the paleo diet is too strict or difficult to follow, there are also several variation

Best for endurance: Nordic diet

The Nordic diet is an eating pattern based on the traditional diets of Nordic countries like Finland, Iceland, Denmark, Sweden, and Norway.It emphasizes local, sustainably sourced foods like fruits, veggies, whole grains, seafood, low fat dairy, and legumes and restricts foods that are processed, refined, or high in added sugar.Because the diet permits many foods that are rich in carbohydrates, it can provide plenty of long-lasting energy for endurance athletes (16Trusted Source).In fact, experts often recommend high carbohydrate foods that are easy to digest, such as fruit or yogurt, for endurance athletes to help fuel the muscles during exercise (17Trusted Source

Most convenient: Trifecta

If you’re looking for an easy way to eat healthy foods and boost your athletic performance without spending tons of time on meal prep, consider getting preprepared meals from Trifecta.This meal delivery service company is specifically designed for athletes and offers entrees that include lean proteins, complex carbs, and nutritious veggies.The company uses high quality ingredients, including organic produce, wild-caught seafood, grass-fed meat, and free-range chicken.The service also caters to several diet patterns. It offers paleo, keto, vegan, and vegetarian plans with flexible subscription options.

How to choose the best diet for athletics

With so many different diet plans and programs out there, finding an option that works for you can be challenging.When you’re choosing a plan, consider whether you prefer a flexible program or a more structured program with specific guidelines on which foods are permitted.It’s also important to find a plan that works with your food preferences and any other dietary restrictions that you may have.Additionally, consider whether your diet is a good fit for your athletic goals