Can when we eat make as much difference as what we eat? A new review suggests it might, even for people at peak physical performance.
Researchers from the Universitat Oberta de Catalunya in Spain reviewed studies on time-restricted eating (TRE), a diet pattern where all meals are consumed within a limited daily window, usually 8 to 12 hours, and found that it may benefit both athletic performance and long-term health.
The review, published in the Revista Española de Nutrición Comunitaria, looked at studies involving athletes and the general population. It found that time-restricted eating could improve or maintain performance without significant side effects, especially when combined with high-intensity interval training (HIIT).
In endurance sports, TRE appeared to support better body composition and immune function without impairing performance. The researchers also suggested that aligning eating patterns with natural daylight hours may enhance metabolism and reduce the risk of chronic diseases that sometimes emerge after athletes retire from professional competition.
“Preliminary studies have shown that time-restricted feeding has potential for reducing oxidative stress and inflammation, key factors in ageing, for both athletes and the general population,” said Laura Esquius, a researcher in sports nutrition at the UOC.
The review highlights molecular markers that may help explain these effects. Time-restricted eating has been linked to higher levels of SIRT-1 and LC3A, proteins that regulate cell repair and longevity, as well as brain-derived neurotrophic factor (BDNF), which supports brain health. The pattern may also reduce fat mass, improve lean muscle and help control appetite hormones when paired with a balanced diet and regular exercise.
While the findings are encouraging, the authors note that the number of studies on competitive athletes remains small. They recommend further research to establish safe, evidence-based guidelines for using time-restricted eating in sports training.
The researchers also emphasized that TRE is not suitable for everyone. Those with diabetes, eating disorders or certain chronic illnesses should avoid fasting or make changes only under medical supervision.
The study’s authors say these results are an important step toward developing nutrition strategies that enhance both performance and long-term health, and that time-restricted eating, when used responsibly, could become part of a broader approach to healthy aging.
The research was conducted as part of a master’s project at the Universitat Oberta de Catalunya (UOC) and contributes to the university’s focus on digital health and planetary well-being under the United Nations Sustainable Development Goal 3: Good Health and Well-being.