Can You “Outrun” a Bad Diet?

Keith Stickel, MS, CSCS, CISSN

Have you ever heard the phrase, “you can’t outrun a bad diet”?  It's certainly tempting to think that we can simply "out-exercise" poor nutrition choices. However, the relationship between diet and exercise is complex, and the simple answer to whether you can outrun a bad diet is, in most cases, no.

The concept of balancing food intake with physical activity is rooted in the basic principle of energy balance: the calories you consume versus the calories you burn. Physical activity does increase the number of calories your body uses, which theoretically could offset the calories obtained from a poor diet. Yet, the quality of those calories matters significantly.

It's important to understand that not all calories are created equal. Calories from nutrient-rich foods not only supply the energy you need but also provide your body with vital nutrients to function effectively. On the other hand, calories from sugary snacks, fast food, and processed meals are often referred to as "empty calories" because they provide little to no nutritional benefit.

The idea of outrunning a bad diet also overlooks the metabolic impacts of poor nutritional choices. Foods high in refined sugars and unhealthy fats can lead to increased risks of chronic diseases such as type 2 diabetes, cardiovascular diseases, and certain cancers.

Moreover, exercise alone is a relatively inefficient method of losing weight or maintaining a healthy weight. For instance, running a mile might burn approximately 100 calories; the equivalent of a small cookie. Therefore, it becomes clear that an hour of exercise can easily be undone by a few minutes of indulgent eating. This is not to discourage physical activity, which is vital for maintaining muscle strength, improving heart health, and enhancing mental well-being, but to highlight that it should not be viewed as a rationalization to eat whatever you want.

Nutrition also plays a critical role in how effectively you can exercise. A diet that is high in processed foods and low in nutrients can lead to decreased energy levels, reduced endurance, slower recovery times, and overall poorer performance. In contrast, a balanced diet rich in vegetables, fruits, lean proteins, and whole grains can boost your fitness levels and help your body recover and repair after exercise.

A practical approach to maintaining health is not to choose between diet or exercise, but to integrate both into your lifestyle. The synergy between a nutritious diet and regular physical activity can lead to better health outcomes than either would alone. For instance, regular exercise can help moderate blood sugar levels and improve your cholesterol profile, while a healthy diet can provide the necessary nutrients and energy to fuel your physical activities.

So, while exercise is indispensable for overall health, it is not a license to disregard the quality of your diet. You cannot simply outrun a bad diet. Instead, aim for a balanced approach where nutritious eating and physical activity go hand in hand, reinforcing each other to help you achieve and maintain optimal health. Embrace this dual approach not as a temporary fix but as a permanent lifestyle change that can lead to lasting wellness and vitality.