The Thick Sh*t: Hidden Players in Your Performance Diet

As a coach that prides himself in staying ahead of the curve, I've noticed athletes often focus on macronutrients while overlooking food additives. Carrageenan and mono/diglycerides deserve your attention, especially with new research highlighting potential health concerns.

What Are These Additives?

Carrageenan comes from red seaweed. Food manufacturers use it as a thickening agent in dairy alternatives, protein shakes, and packaged foods. Mono and diglycerides are fat-based emulsifiers. They prevent ingredient separation in processed foods like protein bars, shakes, and baked goods.

Performance Impact

Digestive Effects

• Carrageenan may cause gut inflammation in sensitive individuals

• Digestive distress can derail training sessions and competitions

• Some athletes report improved performance after eliminating carrageenan

• Recent research shows emulsifiers can disrupt gut microbiota and increase inflammation

  
  

Recovery Considerations

• Clean protein sources support optimal muscle repair

• Additives may interfere with nutrient absorption

• Inflammation can extend recovery time between workouts

• Compromised gut health may reduce effectiveness of post-workout nutrition

  
  

Energy Levels

• Processed foods with these additives often contain less bioavailable nutrients

• Whole food alternatives typically provide more sustained energy

• Some athletes report clearer thinking when reducing additive consumption

  
  

Metabolic Efficiency & Energy Production

Food additives may impact your body's metabolic processes directly affecting performance:

• Inflammation from emulsifiers can increase oxidative stress

• Higher oxidative stress reduces mitochondrial efficiency

• Compromised mitochondria produce less ATP during high-intensity exercise

• Some athletes report sustained energy improvements after eliminating these additives

• Nutrient partitioning may become more efficient with reduced food additives

• Cellular energy production relies on optimal gut health and nutrient absorption

  
  

Training Adaptations & Recovery

These additives may influence how your body responds to training stimuli:

• Low-grade inflammation can interfere with normal adaptation processes

• Recovery timelines may extend with compromised digestion

• Protein synthesis signals potentially become less efficient

• Sleep quality often improves when reducing inflammatory foods

• Hormonal balance depends on gut health and toxin load

• Training consistency improves with stable digestion and energy levels

  
  

Long-Term Health Concerns

Recent research from the NutriNet-Santé cohort study reveals concerning connections:

• Higher intake of specific emulsifiers like mono/diglycerides (E471) and carrageenans (E407) associates with increased cancer risks

• Ultra-processed foods (UPFs) represent a major source of these additives

• Athletes focused on performance sometimes overlook long-term health implications

• The link between gut inflammation and increased disease risk warrants attention

  
  

Practical Approach

Read labels carefully. Many premium protein products and sports nutrition brands now advertise "carrageenan-free" formulations. Test your tolerance. Monitor performance and recovery during a two-week elimination period.

Focus on alternatives:

• Homemade protein shakes using whole ingredients

• Greek yogurt instead of processed dairy alternatives

• Nut butters with minimal ingredients

• Whole food carbohydrate sources

• Fresh fruits and vegetables rather than processed versions

  
  

Consider the dietary sources identified in research:

• Processed fruits and vegetables

• Cakes and biscuits

• Certain dairy products

• Many commercial protein products

  
  

Remember that individual responses vary. Elite athletes can perform well while consuming these additives, while others notice significant improvements when eliminating them.

Your nutrition strategy should align with your specific goals, training demands, and individual tolerance while considering potential long-term health impacts.

Generally speaking when consuming protein shakes and smoothies, remember this one rule, "the thicker, the sicker."