Researchers in Sri Lanka tested whether personalized nutrition plans could help national-level track and field athletes perform better. Fourteen athletes followed customized eating and supplement plans for 16 weeks. The results were impressive: athletes reported feeling less tired, one broke a national record, six achieved their personal best times, and most experienced fewer injuries. The athletes also took supplements like caffeine and creatine that seemed to help their performance. While some experienced minor side effects like stomach discomfort, nearly all athletes were happy with the program and felt it made a real difference in their training and competition.
The Quick Take
- What they studied: Whether giving athletes personalized eating plans and supplements based on their specific sport and body needs would help them run faster, jump higher, and feel better during training and competition.
- Who participated: Fourteen national-level athletes from Sri Lanka, averaging 23 years old, who competed in sprinting, middle and long-distance running, jumping, and throwing events. About 57% were male.
- Key finding: After 16 weeks of following personalized nutrition plans, athletes reported significantly less fatigue, improved energy levels, and better performance. One athlete set a national record, six achieved personal best times, and four recorded seasonal best performances.
- What it means for you: If you’re a competitive athlete, working with a nutrition expert to create a personalized eating plan tailored to your specific sport may help you perform better and feel stronger. However, this study was small and focused on elite athletes, so results may vary for recreational athletes. Some athletes did experience minor side effects from supplements, so it’s important to monitor how your body responds.
The Research Details
This study followed 14 elite track and field athletes for 16 weeks while they received personalized nutrition advice. The researchers created custom eating and supplement plans for each athlete based on their specific sport, body type, and performance goals. The athletes were interviewed face-to-face at weeks 4, 8, and 16 to discuss how they felt and how they were performing. The researchers also collected actual competition results to see if the athletes ran faster, jumped higher, or threw farther. This combination of measuring real performance results and asking athletes about their experiences is called a “mixed methods” approach, which gives a complete picture of what happened.
Using both actual performance data and personal interviews is important because it shows whether the nutrition plan actually helped athletes compete better (the real goal) and also reveals how athletes felt during the process. Some athletes might perform better but feel terrible, or vice versa. By combining both types of information, researchers can understand the full impact of personalized nutrition on both athletic success and overall well-being.
This study has some strengths and some limitations to consider. The strength is that it tracked real athletes competing at the national level, so the results reflect actual performance improvements, not just lab measurements. The researchers also followed athletes over 16 weeks and collected information multiple times, which is more reliable than a single measurement. However, the study only included 14 athletes, which is a small group, so the results might not apply to all athletes. Additionally, there was no comparison group of athletes who didn’t receive the nutrition intervention, so we can’t be completely certain the improvements were caused by the nutrition plan rather than other factors like better training or natural improvement over time.
What the Results Show
All 14 athletes reported improvements in their performance after following the personalized nutrition plan. The most impressive result was that one athlete set a new national record in their event. Six athletes achieved personal best times (the fastest they’ve ever run or best performance in their event), and four athletes recorded seasonal best performances (their best results that year). Beyond competition results, athletes reported feeling significantly less tired during training and competition, with many describing increased energy and comfort during workouts. Five athletes reported experiencing fewer injuries and illnesses during the 16-week period, suggesting the nutrition plan may have strengthened their bodies’ ability to stay healthy.
Regarding supplements, nearly all athletes reported that the supplements helped their performance. Thirteen out of 14 athletes used caffeine and felt it improved their results. Three athletes used bicarbonate (a substance that may help with muscle fatigue), and all three reported benefits. All three athletes who used creatine (a supplement that helps muscles produce energy) reported performance improvements. Five out of six athletes using beta-alanine (another muscle-related supplement) reported benefits, and all three athletes using beetroot juice (which contains compounds that may improve blood flow) reported improvements. Two athletes specifically mentioned that the hydration advice they received made a noticeable difference in their performance.
Beyond performance improvements, the study revealed important information about athlete satisfaction and side effects. Nearly all athletes expressed high satisfaction with the nutrition consultation, the intervention itself, the assessments used to track progress, and the research team. This suggests that personalized nutrition services are valued by athletes when delivered in a respectful, professional manner. However, some athletes did experience unwanted side effects from the prescribed vitamins and supplements, including constipation, sleep problems, and stomach discomfort. These side effects were generally mild but important to note, as they suggest that while supplements can help performance, they may not be comfortable for everyone and may need to be adjusted based on individual tolerance.
This research builds on existing knowledge that nutrition plays an important role in athletic performance. Previous studies have shown that proper eating and hydration help athletes train harder and recover faster. This study adds to that knowledge by showing that when nutrition plans are personalized—meaning they’re specifically designed for each athlete’s sport, body, and goals—the results may be even better. The finding that multiple athletes achieved personal bests and one set a national record is particularly noteworthy because it suggests personalized nutrition can help elite athletes reach new levels of performance. The study also confirms what other research has suggested about specific supplements like caffeine and creatine being helpful for athletic performance.
Several important limitations should be considered when interpreting these results. First, the study only included 14 athletes, which is a small number. Results from small studies can sometimes be due to chance or specific characteristics of those particular athletes, so the findings might not apply to all athletes. Second, there was no control group—meaning no group of athletes who didn’t receive the nutrition intervention to compare against. Without a comparison group, we can’t be completely certain that the improvements were caused by the nutrition plan rather than other factors like improved training, natural improvement over time, or the athletes’ increased motivation from being part of a study. Third, the study was conducted in Sri Lanka with Sri Lankan athletes, so the results might be different for athletes from other countries with different food availability and cultural eating habits. Finally, the study relied partly on athletes’ own reports of how they felt, which can be influenced by their expectations and the fact that they knew they were receiving a special intervention.
The Bottom Line
For competitive athletes: Consider working with a sports nutrition specialist to develop a personalized eating plan tailored to your specific sport and body needs. This approach appears to help with both performance and how you feel during training. If you use supplements, start with one at a time and monitor how your body responds, as some athletes experienced side effects. For coaches and athletic programs: Investing in personalized nutrition services for your athletes may lead to improved competition results and fewer injuries. However, ensure that any nutrition program is supervised by qualified professionals and that athletes are monitored for side effects. General confidence level: Moderate. This study shows promising results, but the small number of athletes and lack of a comparison group mean we should view these findings as encouraging but not definitive proof.
This research is most relevant for competitive athletes at the national or elite level who are serious about improving their performance. It’s also valuable for coaches, athletic trainers, and sports nutrition professionals working with serious athletes. The findings may be less applicable to recreational athletes or people exercising for general health, as the study focused on elite competitors. Athletes with existing health conditions, food allergies, or sensitivities to supplements should consult with their doctor before starting any nutrition intervention, as the personalized plan would need to account for their specific situation.
Based on this study, athletes began noticing improvements in how they felt (reduced fatigue, more energy) within the first 4 weeks. More significant performance improvements, such as personal bests and national records, occurred over the full 16-week period. This suggests that while some benefits appear quickly, achieving major performance gains typically requires consistent adherence to the nutrition plan for several months. Athletes should expect gradual improvements rather than dramatic overnight changes.
Want to Apply This Research?
- Track daily energy levels (rate 1-10), training performance metrics specific to your sport (times, distances, or technique scores), and any physical symptoms or side effects from supplements. Record this information daily or after each training session to identify patterns between nutrition choices and performance.
- Use the app to log your meals and supplements each day, comparing them against your personalized nutrition plan. Set reminders for meal times and supplement intake to ensure consistency. After each training session or competition, note how you felt and how you performed, creating a visible connection between following your nutrition plan and your results.
- Review your tracked data weekly to see if you’re following the nutrition plan consistently and monthly to assess whether your performance metrics are improving. If you experience any side effects from supplements, log them immediately and discuss with your nutrition specialist. Use the app to identify which supplements or dietary changes correlate most strongly with your best performances, allowing you to optimize your personal plan over time.
This research describes results from a small study of 14 elite athletes in Sri Lanka and should not be considered definitive medical or nutritional advice. Individual results vary significantly based on genetics, training, current fitness level, and other factors. Before starting any new nutrition plan, supplement regimen, or dietary changes, consult with your doctor or a registered sports dietitian, especially if you have existing health conditions, take medications, or have food allergies. Some supplements mentioned in this study may interact with medications or have side effects. The findings presented here are encouraging but represent preliminary evidence and should be discussed with qualified healthcare professionals before implementation. This summary is for educational purposes only and does not replace professional medical or nutritional guidance.