![\"Harvey](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/08\/Harvey_Fortis_Bio_Image.jpg\" "\\"Harvey")
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Harvey Fortis: Performance Nutritionist<\/p>\n
Harvey is a performance nutritionist for Total Endurance Nutrition<\/a> with a particular focus around endurance and ultra-endurance sports. Harvey has worked with athletes from various levels, from first time half-marathon runners and ironman athletes to UCI continental cycling teams and elite runners. Harvey has expertise in ultra endurance events, with experience in supporting athletes through world record attempts and multi-day feats. He is currently completing a PhD in Exercise Physiology and Nutrition, which attests for his philosophies of research informed nutrition and staying actively involved in current research.<\/p>\n What actually are Ultra-Processed Foods?\u00a0<\/p>\n First, it\u2019s important to cut through all the media noise and truly understand what we mean by Ultra-Processed Foods. \u201cThe term \u2018ultra-processed\u2019 comes from the NOVA classification system, a framework used by public health researchers to group foods based on the extent and purpose of processing,\u201d Harvey explains.<\/p>\n \u201cAccording to NOVA, ultra-processed foods are industrial formulations that typically contain five or more ingredients. These include not just the basics like sugar, salt, or fat, but also a variety of additives such as emulsifiers, flavourings, colourings, artificial sweeteners, preservatives, and stabilisers, many of which you wouldn\u2019t find in a home kitchen.\u201d<\/p>\n \u201cThese products are designed to be convenient, palatable, and shelf stable. That\u2019s why they dominate supermarket shelves. They include things like crisps, soft drinks, chocolate bars, flavoured yoghurts, instant noodles, frozen pizzas.\u201d<\/p>\n \u201cBut, importantly for this conversation many of the sports-specific products used by athletes: energy gels, recovery drinks, protein bars, and electrolyte mixes are also classified as \u2018Ultra-Processed\u2019.\u201d<\/p>\n Processed vs Ultra-Processed \u2013 what\u2019s the difference?<\/p>\n \u201cIt\u2019s important to clarify that not all processed foods are ultra-processed,\u201d Harvey highlights. \u201cProcessing includes everything from cooking and freezing to fermenting and grinding.\u201d<\/p>\n \u201cUltra-processed foods typically involve a higher degree of formulation, often with additives that serve to enhance flavour, texture, or preservation rather than adding nutritional value.\u201d<\/p>\n Crisps, chocolate, instant noodles\u2026 these things have been on supermarket shelves for years. So why the sudden rush of concerning headlines about them? It largely comes down to studies confirming what for the most part we\u2019ve known for a while \u2013 these types of food in excess can have a negative impact on your health.\u00a0<\/p>\n \u201cLarge population studies have shown consistent links between high intakes of ultra-processed foods and negative health outcomes. This includes increased risks of obesity, type 2 diabetes, heart disease, certain cancers, and even early mortality.\u201d<\/p>\n That sounds pretty alarming, but Harvey points out these studies have mainly focused on general populations whose lifestyles are quite different to your typical keen triathlete, runner or cyclist. <\/p>\n \u201cMost of this research is observational, and done in general or populations with health conditions. Often sedentary individuals, consuming diets low in nutrient-dense whole foods and excessive in sugar, salt, and fat.\u201d<\/p>\n \u201cThat\u2019s a very different picture from the average athlete who trains most days, maintains high energy expenditure, and is often much more mindful of their overall diet quality.\u201d<\/p>\n Not all UPFs are equal<\/p>\n \u201cIt\u2019s also important to understand that the health risks of UPFs are often linked to their broader nutritional profile: high energy density, low fibre, added sugars, and unhealthy fats. Rather than the fact they\u2019re processed per se.\u201d<\/p>\n \u201cIn other words, a sugary soda and a protein bar might both be \u201cultra-processed\u201d, but they are not nutritionally equal.\u201d<\/p>\n Does \u2018ultra-processed\u2019 always mean ultra-bad for you? Why we shouldn\u2019t paint all UPFs with the same brush<\/p>\n And it\u2019s precisely because of that distinction and nutritional context, that it\u2019s not as simple as ultra-processed always equals ultra-bad. \u201cThis is where nuance matters,\u201d Harvey explains. \u201cThe current media narrative often paints all ultra-processed foods with the same brush. But in reality, the UPF category is extremely broad and includes foods with very different nutrient profiles, ingredient lists, and health impacts. It also does not consider the context or timing of foods.\u201d<\/p>\n \u201cYes, many UPFs are highly refined, low in nutritional value, and easy to overconsume. But others, especially those designed with performance, recovery, or medical nutrition in mind, can serve a purpose and even enhance health outcomes. For example, fortified plant milks, fibre-rich wholegrain cereals, and sports-specific products can be ultra-processed. But they still offer functional, beneficial roles in certain diets.\u201d<\/p>\n \u201cThe problem isn\u2019t so much that UPFs exist: it\u2019s perhaps more about how we use them. A diet based mostly on ultra-processed foods is very likely to be nutritionally poor. But strategic use, particularly by active individuals with high energy needs and demanding training loads, is a different story.\u201d<\/p>\n Ultra-Processed Foods for athletes \u2013 should we be concerned?\u00a0<\/p>\n As Harvey has already pointed out, a lot of the research that has sparked the media buzz around UPFs has been based on general populations \u2013 and often pretty sedentary individuals. And as our non-triathlon friends and co-workers will always be keen to point out after we give them a full run down of all our \u2018crazy\u2019 training activities in response to a simple \u2018how was your weekend\u2019 enquiry on a Monday morning. Us age-group athletes are anything but normal!<\/p>\n \u201cAthletes, and highly active amateurs are not metabolically average. Regular training improves insulin sensitivity, enhances glucose uptake in muscles, increases glycogen storage, and generally boosts the body\u2019s ability to handle carbohydrates and calories.\u201d<\/p>\n \u201cIn fact, for athletes, the very characteristics of UPFs that make them problematic for the general population \u2013 fast absorption, high energy density, low fibre \u2013 are often precisely what makes them useful \u2018fuel\u2019 around training.\u201d<\/p>\n For athletes \u2018ultra-processed\u2019 sports nutrition can sometimes be the optimal choice<\/p>\n In general, we get told to focus on incorporating whole foods into our diets. Which is great. But doing that right before a tough session or in the middle of a race is just asking for GI issues [cross link to GI piece]. Sports nutrition is processed by design.\u00a0<\/p>\n \u201cWhen you\u2019re racing, doing high-intensity intervals, or fueling a multi-hour ride or run, you don\u2019t want high-fibre or slower digesting foods. You want easily absorbed carbohydrates that can be rapidly converted into usable energy. That\u2019s why energy gels, chews, sweets and carb drinks are formulated the way they are. They are not trying to be whole foods; they are trying to deliver energy.\u201d<\/p>\n \u201cSimilarly, after a tough session, many athletes struggle with their appetite. A recovery shake or a bar are technically ultra-processed. But they will provide the required protein, carbohydrates, and electrolytes an athlete needs to support their recovery in a quick, convenient format.\u201d<\/p>\n \u201cTrying to eat a whole meal immediately post-exercise isn\u2019t always realistic or practical, so this is one moment where processed sports nutrition is not just useful, but can actually be the best choice!\u201d<\/p>\n But what about \u201cyou can\u2019t out run a bad diet\u201d \u2013 should athletes still think about their overall diet quality?\u00a0<\/p>\n While ultra-processed foods can have a place in an athlete\u2019s diet, it\u2019s still important to have a well-balanced diet. As Lionel Sanders<\/a> recently highlighted after his Type 2 Diabetes scare<\/a> \u2013 even professional athletes training multiple times a day, every day \u2013 can be impacted by poor nutrition.\u00a0<\/p>\n \u201cAthletes may have greater \u2018metabolic flexibility\u2019,\u201d says Harvey, \u201cbut they are not immune to the consequences of poor nutrition.\u201d<\/p>\n \u201cRelying too heavily on low-quality UPFs, especially outside of training contexts can impact recovery, immunity, gut health, and long-term wellbeing. Over time this may then lead to poorer health outcomes, such as the risk of nutrient deficiencies.\u201d<\/p>\n Use UPFs wisely\u00a0<\/p>\n \u201cWhile the targeted use of UPFs around exercise is often appropriate for athletes, it\u2019s still essential to anchor your everyday nutrition in whole, minimally processed foods. Think colourful vegetables and fruits, whole grains, legumes, nuts, seeds, quality proteins and healthy fats.\u201d<\/p>\n \u201cDoing so helps to support everything that underpins your athletic performance. Energy availability, tissue repair, immune function, hormone balance, gut function and overall health.\u201d<\/p>\n What can you do if you\u2019re concerned about how processed your sports nutrition is?<\/p>\n As Harvey has outlined, for highly active athletes \u2013 age-groupers and pros alike \u2013 there are contexts where using \u2018ultra-processed\u2019 sports nutrition makes sense. But if you want to explore alternatives \u2013 whether that\u2019s to reduce your overall UPF intake, to keep costs down (those energy gels don\u2019t come cheap!) or because sports nutrition tends to upset your stomach<\/a>. You do have options, especially for easier training days.\u00a0<\/p>\n \u201cIf you\u2019re someone who\u2019s wary of relying too heavily on processed products, it\u2019s helpful to differentiate between training nutrition and daily nutrition. Using an energy gel or electrolyte drink during a race doesn\u2019t mean your entire diet is ultra-processed. It means you\u2019re being practical and strategic.\u201d<\/p>\n \u201cThat said, there are great \u2018real food\u2019 options that can be used for fuelling and recovery. Especially for lower-intensity training days, longer sessions where you have time to chew and digest, or when you\u2019re not pushing to the limit.\u201d<\/p>\n \u201cSome athletes use bananas, dates, rice cakes with jam, or homemade energy bars for mid-ride or mid-run fuel. Others rely on smoothies made with fruit, yoghurt, and oats after training instead of processed shakes. These are all valid strategies, as long as they don\u2019t compromise fueling or recovery because of convenience, appetite, or GI comfort.\u201d<\/p>\n \u201cBut in scenarios like racing, very hot conditions, or high-intensity intervals. Processed products may remain the superior option because of their digestibility, portability, and fast action.\u201d\u00a0<\/p>\n Could honey be an energy gel alternative?<\/p>\n And for those scenarios where whole foods aren\u2019t digestible enough, but you really don\u2019t want to use gels. Fellow TEN nutritionist, Dr Emily Jevons, recently posted a really insightful graphic on Instagram explaining some recent research from Harvey (Fortis et al; 2025 PMID: 40675563) exploring whether honey could \u2018bee\u2019 (sorry, couldn\u2019t help ourselves!) a viable alternative to energy gels. Take a look at the post here<\/a>!\u00a0<\/p>\n The verdict on UPFs for athletes<\/p>\n \u201cThe messaging around ultra-processed foods often lacks context, and athletes have been caught in the crossfire. While most warnings about UPFs are grounded in real concerns for public health, they are not necessarily applicable to active individuals with high energy demands and performance goals.\u201d<\/p>\n \u201cI often say that I wouldn\u2019t expect a coach or athlete to look to the UK government guidelines for physical activity (150 min of moderate intensity activity), to prescribe training plans for endurance athletes. So, why would we look to dietary advice that is not specific to the population in question?\u201d<\/p>\n \u201cThat doesn\u2019t mean UPFs get a free pass. They should be used strategically, not habitually. But neither should they be feared. When chosen with purpose, particularly around training or contributing to diets for those with high energy requirements, ultra-processed sports products can be an effective, evidence-based part of a well-rounded nutrition plan.\u201d<\/p>\n \u201cThe foundation of any athlete\u2019s diet should still be whole, colourful, varied, and minimally processed. But there\u2019s no shame in reaching for a gel during your marathon, or a shake after your long run or an energy bar as a snack to contribute to energy demands. In fact, that may be the smartest choice you can make.\u201d<\/p>\n \u201cSo let\u2019s move past the fear and look at the big picture: quality matters, timing matters, and context is everything.\u201d<\/p>\n