Ultra-processed foods

Short answer: Ultra-processed foods (UPFs) are industrially produced products with additives, low nutritional density, and high caloric intake, which compromise athletes' recovery and energy levels, unlike minimally processed foods. Practical advice: Avoid UPFs to maintain an optimal diet and achieve your training goals.

Ultra-processed foods is an industrially produced food that involves several manufacturing processes and often contains additives.

For broad context, see the complete guide to proper nutrition — a fundamental guide from the expert team at Sport Zona.

What are ultra-processed foods?

Ultra-processed foods (UPFs), also known as hyper-processed foods, represent a broad category of products that have undergone significant industrial processes. They are characterized by the presence of ingredients not typically used in home cooking, such as hydrogenated fats, modified starches, high-fructose corn syrup, and synthetic flavorings, colorings, and preservatives. The purpose of these processes is to enhance the taste, texture, shelf life, and low cost of the products, while often reducing the content of fiber, vitamins, and minerals.

Biochemically, UPFs are often distinguished by a high concentration of refined carbohydrates, saturated and trans fats, and a significant amount of sodium. They stimulate the brain's reward centers, which can lead to overconsumption and the development of dependencies. Unlike minimally processed foods (such as fruits, vegetables, meat), which retain much of their natural nutritional structure, UPFs are formulated to be "hyper-palatable" – meaning tasty and satisfying, but often with low nutritional value.

What is the mechanism of ultra-processed foods?

The mechanism of ultra-processed foods affects the human body on several levels, often negatively. The high content of rapidly digestible carbohydrates (such as sucrose, high-fructose corn syrup) leads to a sharp rise in blood sugar and subsequent insulin release. This rapid bodily reaction, combined with low fiber content (which slows absorption), can lead to frequent fluctuations in energy levels and increased feelings of hunger after a short period.

Furthermore, added chemicals and emulsifiers can affect the gut microbiome, disrupting the balance of beneficial bacteria. This, in turn, is associated with inflammatory processes and the potential for impaired digestion and nutrient absorption. High sodium levels contribute to fluid retention and increased blood pressure, while trans fats, commonly found in UPFs, are linked to an increased risk of cardiovascular disease. UPFs work by:

• High glycemic load, leading to insulin spikes.
• Distortion of the gut microbiome.
• High content of sodium and unhealthy fats.
• Low nutritional density.

Why are ultra-processed foods important for athletes?

For athletes, ultra-processed foods have a direct and significant impact on athletic performance, recovery, and overall health, as maintaining an appropriate diet is necessary to achieve training goals, and UPFs often contradict these needs.

For example, while an athlete may need 1.6-2.2 grams of protein per kilogram of body weight daily for muscle growth and recovery, UPFs are often low in high-quality protein. Instead, they are abundant in fast sugars, which lead to a short-term energy boost followed by a crash, which is undesirable during prolonged training or competition. For athletes striving for peak performance, it is critical to maintain stable blood sugar and ensure adequate nutrient intake. Excessive consumption of UPFs can lead to increased body fat, inflammation, and impaired recovery, directly affecting strength, endurance, and the ability to adapt to training stress.

What are the related concepts?

• Fructose — A common sweetener in ultra-processed foods that can contribute to fatty liver disease and insulin resistance with excessive intake.
• Glycemic Index (GI) — A measure indicating how quickly a carbohydrate raises blood sugar, with many ultra-processed foods having a high GI.
• Maltodextrin — A high-carbohydrate polysaccharide used as a filler and thickener in ultra-processed foods, rapidly digestible and with a high glycemic index.
• Sucrose — Also known as table sugar, it is a common additive in ultra-processed foods, contributing to their high caloric and glycemic load.