Published March 24, 2026 03:16AM<\/p>\n<\/div>\n
The Dietary Guidelines for Americans\u2014updated every five years by law\u2014serve as the nation\u2019s blueprint for healthy eating. By now, you\u2019ve probably seen the newly released<\/a> and much\u2011debated MAHA\u2011influenced version of the Dietary Guidelines for Americans (DGA).<\/p>\n This latest edition turns the classic food pyramid upside down and rearranges its priorities: protein\u2011dense foods now sit at the top while carbohydrate\u2011rich grains are pushed to the bottom. The streamlined guidelines raise protein targets, discourage heavily processed foods, and offer mixed messages when it comes to dietary fat.<\/p>\n That said, if you\u2019re an athlete or pretty active, you might be wondering what the new inverted food pyramid means for your grocery cart. Should pasta really lose ground to steak? As a registered dietician, I have some thoughts. I spoke with a sports dietitian, and together we broke down the good, the concerning, and just plain confusing aspects of these controversial recommendations with athletes in mind.<\/p>\n Here are some of the pros of the latest dietary guidelines.<\/p>\n This time, the focus shifts toward eating mostly whole foods and getting back to the basics\u2014think real strawberries instead of berry\u2011flavored Cheerios. There\u2019s no shortage of reasons for athletes to build their diets around whole foods. As sports dietitian and former professional triathlete Kim Schwabenbauer<\/a> explains, \u201cWhole foods, including fruits, vegetables, whole grains, and lean proteins, provide a complex array of nutrients that support training adaptations, recovery, gut health, and long-term performance.\u201d<\/p>\n Few would dispute that one of the strongest elements of these recommendations is the call to cut back on highly processed foods\u2014those ultra\u2011processed products loaded with refined carbs, added sugars, excess sodium, and various additives. Following that guidance alone could go a long way toward actually making America healthy again<\/em>.<\/p>\n Still, Schwabenbauer points out that endurance training places unique metabolic demands on the body, and there is a smart, intentional place for processed carbohydrates. During long or intense workouts, rapidly digestible fuel\u2014like gels, chews, sports drinks, or even a bowl of white pasta after a grueling run\u2014can be exactly what an athlete needs. \u201cA whole\u2011foods\u2011based diet paired with targeted sports nutrition is often the most effective approach,\u201d she explains.<\/p>\n At the top of the inverted pyramid sit the heavy hitters of the protein world\u2014foods like steak, chicken, and salmon. Their prime placement reflects a renewed emphasis on boosting daily protein intake. Current recommendations now land at 1.2\u20131.6 grams per kilogram of body weight, roughly double the previous DGA guidance and, frankly, far more aligned with what most endurance athletes actually need.<\/p>\n \u201cA growing body of evidence supports higher protein intakes for physically active individuals, including endurance athletes,\u201d Schwabenbauer explains. \u201cHigher protein intake can help support muscle maintenance, recovery, injury risk reduction, metabolic health, and satiety\u2014particularly during periods of high training volume or energy deficit.\u201d<\/p>\n In practical terms, athletes stand to gain by making protein-rich foods\u2014think chicken, fish, tofu, and similar options\u2014a consistent part of their meals and snacks.<\/p>\n At the top of the pyramid, with the protein heavyweights, are vegetables and fruits. That is to be celebrated. \u201cIncreasing fruit and vegetable intake is a priority for runners and the general population alike,\u201d Schwabenbauer says. \u201cThese foods provide essential vitamins, minerals, antioxidants, fiber, hydration, and complex carbohydrates that support performance, recovery, immune function, and bone health.\u201d<\/p>\n Consider the three servings of vegetables and two servings of fruit that the DGA suggests are the minimum a runner needs. As a dietician, I appreciated that the DGA calls out frozen, dried, and canned as being good options\u2014choices that can be convenient, budget-friendly, and, yes, nutritious.<\/p>\n The latest iteration of the DGA continues to encourage dairy consumption\u2014three servings a day\u2014with a particular nod toward full\u2011fat options like cheese and whole milk, as long as they\u2019re free of added sugars. In other words, maybe skip the fat\u2011free blueberry yogurt.<\/p>\n \u201cDairy products provide high\u2011quality protein, calcium, vitamin D, and vitamin B12\u2014nutrients that are particularly valuable for runners,\u201d Schwabenbauer says. She notes that for athletes with higher energy needs, full\u2011fat dairy can be an efficient way to meet both calorie and nutrient demands, as long as saturated fat stays within recommended limits (under ten percent of total calories). And the fat in dairy may also help keep hunger in check. This is a win for anyone who\u2019s never been thrilled about skim milk.<\/p>\n The guidelines point out that \u201chighly active individuals may benefit from increased sodium intake to offset sweat losses.\u201d Most sports dietitians, including Schwabenbauer, would agree, especially if endurance activities last longer than one hour and in hot or humid conditions. So the general recommendation of consuming less than 2,300 milligrams per day of sodium may not apply to many runners.<\/p>\n Despite the good, a few things are missing from these guidelines.<\/p>\n With protein taking center stage and grains pushed lower on the pyramid, Schwabenbauer warns that runners may fall short of their elevated carbohydrate needs if they follow the DGA too rigidly.<\/p>\n \u201cIf runners consistently overemphasize protein or fat at the expense of carbohydrates, recovery and performance can suffer,\u201d she says. \u201cCarbohydrates are the primary fuel source for endurance exercise, and runners should actively prioritize them in their diets.\u201d<\/p>\n Research shows<\/a> many runners already under-consume carbs, with amateurs\u2014who often lack sports\u2011nutrition guidance\u2014being especially prone to inadequate intake.<\/p>\n The guidelines call for 2\u20134 servings of whole grains per day, with adjustments based on energy expenditure. For athletes, that means intentionally adding more carb\u2011dense foods\u2014like pasta, bread, and oatmeal\u2014during heavy training blocks. Carbohydrate needs are highly individualized and depend on training duration, intensity, and type, and it\u2019s nearly impossible to meet those needs through fruits and vegetables alone.<\/p>\n It\u2019s also well established that most Americans fall short on fiber, and prioritizing whole grains can help close that gap. Still, there\u2019s room in a runner\u2019s diet for both high\u2011fiber, complex carbohydrates and low\u2011fiber, refined options. Because fiber slows digestion, it can trigger gastrointestinal (GI) distress if eaten too close to or during exercise. Outside that training window, Schwabenbauer encourages runners to emphasize fiber\u2011rich, nutrient\u2011dense carbohydrate sources\u2014fruits, vegetables, whole grains\u2014to support overall health.<\/p>\n The heavy emphasis on animal-based protein over plant-based options doesn\u2019t quite align with current research on diet and long\u2011term health. One global analysis<\/a> of 101 countries, for example, found that populations consuming more plant\u2011derived proteins\u2014think chickpeas, tofu, peas\u2014tend to have longer adult life expectancies. \u201cI was surprised not to see more emphasis on plant-based options such as lentils, legumes, tofu, tempeh, and edamame in the visual representation of the guidelines,\u201d Schwabenbauer says. You practically have to squint to spot a plant-based protein in that pyramid.<\/p>\n Her broader message, though, is reassuring: Both plant\u2011 and animal\u2011based proteins can fit into a well\u2011rounded diet for athletes and can fully support their protein needs.<\/p>\n The updated guidelines take a noticeably softer approach to alcohol, offering the vague suggestion to \u201cconsume less alcohol for better overall health.\u201d But for someone already drinking heavily, that advice lands about as effectively as telling an overtrained runner to \u201cjust ease up a bit.\u201d In reality, athletes\u2014and really anyone\u2014stand to benefit from keeping alcohol intake to a bare minimum.<\/p>\n \u201cResearch consistently shows that alcohol can negatively affect athletic performance and recovery by impairing motor skills, hydration status, aerobic performance, and muscle protein synthesis\u2014even when protein intake is adequate,\u201d explains Schwabenbauer. She adds that long\u2011term, higher alcohol use is linked to poorer body\u2011composition management, nutrient deficiencies, weakened immune function, and a greater risk of injury.<\/p>\n The silver lining is that today\u2019s non\u2011alcoholic beers are genuinely worth raising a glass to.<\/p>\n Despite what some headlines might suggest, the new DGA doesn\u2019t give anyone a green light to load up on saturated fat. Sorry, carnivores.<\/p>\n Historically, the guidelines have advised keeping saturated fat to about six to ten percent of total calories, and the latest version still caps it at no more than ten percent.<\/p>\n The confusing part is that many of the foods highlighted in the recommendations\u2014steak, cheese, whole milk, butter, beef tallow\u2014make it extremely difficult to stay under that limit. They\u2019re also calorie\u2011dense, which complicates energy balance since fat contains twice the calories of protein or carbohydrate.<\/p>\n The guidelines add that \u201csignificantly limiting highly processed foods will help meet this goal,\u201d but swapping processed seed oils for butter or beef tallow isn\u2019t exactly a strategy for reducing saturated fat intake. There remains strong scientific evidence<\/a> that lowering saturated fat and replacing<\/a> some of it with polyunsaturated fats\u2014like those in fatty fish, nuts, and seeds\u2014can meaningfully reduce heart\u2011disease risk.<\/p>\n The DGA also advises choosing fats that provide essential fatty acids and cites olive oil as an example. That\u2019s where the fact\u2011checking gets shaky. \u201cWhile olive oil is an excellent source of monounsaturated fat and has well\u2011documented cardiovascular benefits, it is not a significant source of essential fatty acids,\u201d Schwabenbauer notes. \u201cEssential fatty acids\u2014omega\u20116 and omega\u20113\u2014are found primarily in polyunsaturated fat sources, including many seed oils, nuts, seeds, and fatty fish.\u201d<\/p>\n Want more\u00a0Outside<\/em>\u00a0health stories?\u00a0Sign up for the Bodywork newsletter<\/a>. If you\u2019re ready to become a runner, join\u00a0The Weekly 45 Challenge on MapMy<\/a>. The goal is to log 45 minutes of running or run-walking each week in March. That\u2019s it.\u00a0You can use these tips for guidance. Plus, you can earn badges along the way and even win some cool prizes.<\/strong><\/p>\n <\/div>\nThe Good<\/b><\/h2>\n
An Emphasis on Whole Foods<\/b><\/h3>\n
Protein Positive\u00a0<\/b><\/h3>\n
Celebrating Fruits, Veggies, Dairy, and Some Sodium<\/b><\/h3>\n
The Concerning<\/b><\/h2>\n
Where Are the Carbs?\u00a0<\/b><\/h3>\n
No Love for Plant Proteins\u00a0<\/b><\/h3>\n
Boozey Recommendations\u00a0\u00a0<\/b><\/h3>\n
The Confusing\u00a0<\/b><\/h2>\n