In or Out? 2026 Nutrition & Performance Trends

As we enter a new year, Herathlete® is shining a light on key trends in nutrition and performance—what deserves to come with us into 2026 and what needs to be left behind for good. From fueling strategies to training mindsets, let’s break down what’s in, what’s out, and how to set yourself up for a stronger year ahead. Let’s get into it.

#1 IN: a balanced diet - OUT: protein- and fiber-maxing

Yes, protein and fiber are important, but our bodies need more than just those two nutrients to survive and thrive. Not every snack or drink you buy needs to be fortified with extra protein or fiber; carbs and fats deserve their share of the spotlight too!

#2 IN: trusting your body & building nutrition intuition - OUT: obsessive nutrition tracking

Not always easy—but with the guidance of a nutrition professional, you can learn to reconnect with your body, build confidence around food, and gain the tools to support yourself long term.

#3 IN: nutrition professionals - OUT: uncertified wellness influencers

Nutrition professionals (i.e., registered dietitians or RDs) must undergo years of relevant education and practical experience such as clinical internships, pass a certification exam, and meet specific requirements for licensure before they can officially practice within their scope. Meanwhile, anyone can claim to be a wellness influencer and make unvetted claims on social media for the sake of gaining views or likes. 

#4 IN: dessert without justification - OUT: “earning” your dessert

When we place rules or conditions on food, we risk adopting a restrictive mindset. Research on so-called “sugar addiction” and related behaviors (such as binge eating, overconsumption, and feelings of dependence) shows that these patterns often arise from restriction, not the food itself. Think about it: if you tell yourself that you can’t have dessert unless you exercise, the craving becomes far stronger than if dessert is allowed without conditions. All foods can fit through balance and moderation—not restriction or earning your bites.

#5 IN: allowing kids to be multi-sport athletes - OUT: early sport specialization

Specializing in one sport earlier in childhood has been shown to lead to increased injury risk or increased levels of burnout, while playing multiple sports can help youth or adolescent athletes develop a well-rounded set of skills and strengths that set a foundation for healthier development later in their careers.

#6 IN: “Food mostly, supplement maybe” - OUT: expensive supplement regimens

Your supplement stack isn’t what drives performance—food does. Whole foods and diverse eating patterns provide the vitamins, minerals, antioxidants, fiber, and other nutrients that athletes need. While some athletes may benefit from targeted supplementation due to higher performance demands, this should be guided by bloodwork and a thorough assessment from a sports dietitian. The goal is personalized, evidence-based choices that also align with anti-doping policies.

#7 IN: embracing strength training for life and function - OUT: fear of strength training because it will make you “bulky”

Not sure why we are still talking about this but here we are!

#8 IN: evidence-based practice & peer-reviewed research - OUT: fear-mongering on social media

The peer-review process for scientific publications is tested, challenged, and verified, whereas the sensationalized fear-mongering you see on social media thrives on clicks and views, not facts.

#9 IN: incorporating recovery into training regiments - OUT: over-training as a flex & ignoring injuries

The best athletes in the world have scheduled rest days and spend a lot of time and money on their recovery (trust me I know:))

#10 IN: individualized support without limitations- OUT: menstrual cycle-based training/nutrition programs

At this time, there’s no strong evidence to support the notion that female athletes need to train or eat differently based solely on their menstrual cycle. While women may experience physiological differences compared to men, we’re not an entirely different species. The most effective approach is individualized programming by prioritizing proper training, adequate fueling, and sufficient recovery. Women don’t belong in a box.

Written by Kaycee Glattke

Kaycee is a dual-discipline engineer with a passion for sports science and educating athletes. She earned her BS in mechanical engineering with a minor in biomechanics from the University of Florida and her MS & PhD in biomedical engineering from Arizona State University. She has experience working with athletes of all ages and levels in both a clinical and research setting from her pre- and post-doctoral training in Sports Medicine at Mayo Clinic Arizona.

She is currently the Chief Research and Development Officer of Visven, LLC, an Arizona-based start-up that lays claim to the most accurate markerless single-camera motion analysis system for injury prevention, rehabilitation, and sports performance. She is also a coach and personal trainer at Legacy Gym in Milwaukee, WI. When she's not trying to develop the next big thing in biomechanics, you can usually find Kaycee lifting, climbing, baking, or hanging out with her dog, Gibson.