A growing number of studies are showing that when you eat may be just as important as what you eat.
Now, new research from the Universitat Oberta de Catalunya (UOC) suggests that time-restricted eating could not only improve the health of athletes but may also enhance their performance and support healthy aging.
Time-restricted eating is a type of intermittent fasting where food is consumed only within a set window each day—anywhere from 3–4 hours up to 10–12 hours.
The rest of the time, the body rests from food. In the general population, this approach has already been linked to longer life expectancy, improved metabolism, and lower risk of age-related diseases.
But there has been little scientific evidence of its effects on high-performance athletes—until now.
This study was led by Òscar Sánchez, a dietitian and nutritionist, as part of his master’s degree in Food for Physical Activity and Sport at the UOC.
Working with researchers Laura Esquius and Daniel Badia-Martínez, Sánchez conducted a systematic review of existing studies to understand whether time-restricted eating could be useful for athletes.
Their findings were published in the Spanish journal Revista Española de Nutrición Comunitaria.
According to Sánchez, the evidence so far suggests that time-restricted eating could be recommended for both athletes and the general public.
The review showed that, in some endurance sports, this dietary approach improved body composition and boosted immunity without reducing performance.
It may also help prevent metabolic disorders later in life, particularly for athletes who often face health challenges when they retire from professional sport.
Interestingly, when time-restricted eating was combined with high-intensity interval training (HIIT), the results were even better.
Some studies reported improvements in physical performance alongside health benefits.
However, the researchers emphasized the need for more studies to confirm safe and effective guidelines before it can be widely recommended for elite athletes.
Time-restricted eating also appears to influence the aging process. Research shows that it can reduce biological age, measured using advanced “epigenetic clock” tests.
It raises levels of brain-derived neurotrophic factor, a protein that protects brain health and helps regenerate nerve cells.
It also boosts proteins like LC3A and SIRT-1, which are linked to longevity and autophagy—the body’s natural process for recycling damaged cells and defending against illness.
These changes suggest that eating within a set time window may protect against inflammation, oxidative stress, and other key drivers of aging.
In practical terms, time-restricted eating helps reduce body fat while maintaining or even increasing lean muscle. It supports better blood sugar control, reduces inflammation, and improves hunger and satiety cues.
Still, the benefits are seen only when it is paired with a balanced diet and an overall healthy lifestyle.
Experts recommend something as simple as eating only during daylight hours, which naturally limits eating to a 12-hour window. This habit is safe for most people but is not recommended for those with certain conditions, such as diabetes or eating disorders.
For Sánchez, the findings are encouraging but only the beginning. “We’ve seen that time-restricted eating can positively impact athletes’ health and aging without harming performance,” he said. “That’s key, because performance is something athletes cannot sacrifice. The next step is proving these benefits through more rigorous trials and sharing this approach with healthcare professionals.”
With growing interest in time-restricted eating, this research highlights its potential not only for everyday health but also for supporting athletes in staying strong and performing at their best throughout their careers—and even as they age.
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