No carbs. No plants. Just meat. The carnivore diet is one of the most extreme approaches in nutrition—but it’s gained popularity among some athletes and health influencers who claim it reduces inflammation, heals the gut, and fuels elite strength.
But can eating only meat really support athletic performance—or is it a short-term fix with long-term consequences?
In Part 10 of the Good or Bad Series, we dig into the science, benefits, and major concerns of the carnivore diet—especially for athletes pushing their bodies through strength, speed, and recovery demands.
Here’s how the series looks:
- Part 1: Fasting – Good or Bad for Performance?
- Part 2: Dairy – Fuel or Flaw for Athletes?
- Part 3: Gluten – Cut It or Keep It?
- Part 4: Processed Foods – Fuel or Fail?
- Part 5: Raw Meats & Eggs – Hack or Health Risk?
- Part 6: Keto Diet – Can It Work for Athletes?
- Part 7: Vegan Diet – Enough to Perform?
- Part 8: Vegetarian Diet – Can You Build Strength & Power?
- Part 9: Pescatarian Diet – Balanced or Falling Short?
- Part 10: Carnivore Diet – Can Meat-Only Diets Boost Performance?
Let’s finish the series strong with: Carnivore.
WHAT IS THE CARNIVORE DIET?
The carnivore diet is simple—and strict:
- Only animal products: meat, eggs, organ meats, fish, sometimes dairy
- No carbs or plants: no fruit, vegetables, grains, nuts, seeds, or legumes
In some versions, people eat only beef, salt, and water for months.
It’s often used as an elimination diet to “reset” the body or treat chronic inflammation and autoimmune issues.
WHY ATHLETES TRY IT
- Chronic gut issues or food sensitivities
- Constant inflammation, joint pain, or brain fog
- Desire for simplified eating and easier digestion
- Curiosity about fat adaptation and mental clarity
- Interest in building strength and testosterone naturally
Some high-profile lifters and fighters swear by it. But does it work for rugby players?
PERFORMANCE BENEFITS (POTENTIAL)
- High protein and fat intake → supports muscle maintenance
- Anti-inflammatory for some people (eliminates processed foods, sugar, seed oils)
- Simple digestion → less bloating, more focus
- Increased satiety → fewer cravings or energy crashes
- Improved body comp → some lean out due to reduced insulin and carb intake
- Good source of B12, creatine, iron, zinc – critical for strength athletes
MAJOR DRAWBACKS
1. Lack of carbs = limited high-intensity performance
- Carbs are essential for sprinting, lifting, and recovery
- Glycogen stores deplete quickly without carb refueling
2. Low in fiber = poor gut diversity
- Long-term removal of plant foods may harm gut microbiome
- Risk of constipation or bacterial imbalance over time
3. Missing key nutrients
- No vitamin C, magnesium, potassium, or antioxidants unless carefully planned
- Can lead to micronutrient imbalances or fatigue
4. Socially restrictive and mentally tough to sustain
- Nearly impossible to follow during team meals, travel, or long seasons
WHO MIGHT BENEFIT (SHORT TERM)
- Athletes with autoimmune symptoms, IBS, or food intolerance
- Off-season phase focusing on body comp or inflammation reset
- Short-term elimination diet (4–6 weeks) to isolate triggers
- People who thrive on structure and simplicity
WHO SHOULD BE CAUTIOUS
- Athletes training at high volume or intensity (rugby, CrossFit, HIIT)
- Players who need carbs for fuel, glycogen, and recovery
- Teens or athletes in growth phases—too restrictive
- Anyone without medical support—bloodwork and tracking is essential
CAN MEAT-ONLY DIETS BOOST PERFORMANCE?
Verdict: Not ideal for most athletes.
Carnivore can be a powerful elimination or short-term strategy for gut healing and inflammation—but it’s not sustainable or optimal for long-term performance.
The lack of carbs, fiber, and key micronutrients make it a poor fit for rugby players training hard and recovering often.
Use it briefly and intentionally, or skip it entirely.
COACH’S TAKE
I’ve seen carnivore work for a few athletes—usually those dealing with serious gut issues or inflammation that nothing else fixed. But for 95% of rugby players, it’s overkill.
You need carbs to train hard, fiber to support your gut, and variety to stay healthy year-round. Build a strong, clean base—not an extreme one.
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