On social media, what has been showing up in recent days is about high-performance athletes consuming around 6,000 calories per day, in addition to foods such as raw (unpasteurised) milk, beef liver, meats and other minimally processed foods. But does this eating pattern make sense for just anyone?

The answer is no.

The diet of a professional athlete should be analysed within the context of their training, body composition, energy expenditure and monitoring by a multidisciplinary team. Copying this type of diet without these conditions can pose health risks.

Why do some people need to consume 6,000 calories per day?

Daily energy expenditure depends on several factors, including:

  • age;
  • sex;
  • height;
  • weight;
  • amount of muscle mass;
  • metabolism;
  • intensity of physical activity.

A sedentary adult typically needs approximately 2,000 to 2,500 calories per day, although this requirement varies between individuals.

Elite athletes, meanwhile, can burn thousands of calories daily due to the combination of:

  • several hours of training;
  • high-intensity exercises;
  • large amount of muscle mass;
  • constant recovery between training sessions.

In these situations, consuming 5,000, 6,000 calories or even more may be necessary solely to maintain body weight, promote muscle recovery and sustain sports performance.

Therefore, an extremely calorie-dense diet does not mean it is healthier. It simply meets the specific needs of that organism.

Beef liver: a very nutritious food, but one that requires balance

Beef liver is considered one of the most nutrient-rich foods.

It provides large amounts of:

  • vitamin A;
  • vitamin B12;
  • iron;
  • copper;
  • zinc;
  • high-quality proteins.

On the other hand, precisely because it possesses very high concentrations of some nutrients, excessive consumption can cause problems.

Excess vitamin A, for example, can cause poisoning, especially when ingested frequently and in large quantities. Furthermore, people with certain metabolic diseases or those related to iron require individual assessment before increasing their consumption of this food.

Thus, liver can be part of a healthy diet, but normally should not be consumed daily in large quantities.

Raw milk: natural does not necessarily mean safer

Raw milk is milk that has not undergone pasteurisation.

Although some people believe it is more nutritious, the main scientific evidence shows that pasteurisation preserves practically all of the milk's nutritional value and significantly reduces the risk of foodborne illnesses.

Raw milk can contain microorganisms capable of causing serious infections, such as:

  • Salmonella;
  • Shiga toxin-producing Escherichia coli;
  • Campylobacter;
  • Listeria monocytogenes;
  • Brucella.

These infections can be especially dangerous for:

  • children;
  • the elderly;
  • pregnant women;
  • immunosuppressed persons.

For this reason, major public health authorities recommend the consumption of pasteurised milk.

Healthy eating goes far beyond calories

A balanced diet does not depend solely on the quantity of calories ingested.

It is also important to prioritise:

  • fruits;
  • vegetables;
  • legumes;
  • wholegrains;
  • leguminous vegetables;
  • good-quality proteins;
  • healthy fats.

Furthermore, excessive consumption of ultra-processed foods is associated with increased risk of obesity, type 2 diabetes, cardiovascular diseases and other chronic diseases.

Sleep: one of the pillars of health

No nutritional strategy replaces a good night's sleep.

During sleep, fundamental processes occur for:

  • muscle recovery;
  • memory consolidation;
  • hormonal balance;
  • immune system functioning;
  • appetite control.

Adults should aim, in most cases, for between 7 and 9 hours of sleep per night, maintaining regular sleep and wake times.

Sleeping too little over long periods increases the risk of hypertension, obesity, diabetes, anxiety and cardiovascular diseases.

Sun exposure: important, but with safety

Sunlight participates in the production of vitamin D in the skin, in addition to contributing to the regulation of circadian rhythm.

In general, it is recommended to carry out sun exposure in a safe manner, preferably during periods of lower intensity ultraviolet radiation, such as early morning or late afternoon, always respecting individual skin characteristics, the region where the person lives and the guidance of their doctor.

The need for exposure varies greatly depending on:

  • skin colour;
  • latitude;
  • season;
  • age;
  • amount of exposed skin.

There is no single time that applies to everyone.

During periods of intense radiation, especially between approximately 10am and 4pm, protective measures should be adopted against sunburn and excessive ultraviolet radiation.

Water: quality also matters

Adequate hydration is essential for practically all bodily functions.

Whenever possible, it is recommended to consume drinking water that is treated, from safe water supply systems or subjected to adequate filtration when necessary.

Contaminated water can transmit various infectious and parasitic diseases.

The ideal amount of water varies depending on:

  • ambient temperature;
  • physical activity;
  • body weight;
  • health status.

In practice, a good strategy is to maintain regular fluid intake throughout the day and observe signs such as intense thirst and very dark urine, which may indicate a need for greater hydration.

Physical exercise and diet go hand in hand

There is no miracle diet.

Adequate nutrition should match the person's level of physical activity.

Those who undertake intense and frequent training naturally have greater energy and protein requirements than someone who is sedentary.

Similarly, drastically increasing calorie intake without increasing energy expenditure tends to promote weight gain and increase the risk of metabolic diseases.

What does science conclude?

Extremely calorie-dense diets may be appropriate for elite athletes, but should not be used as a model for the general population.

Beef liver can be an excellent food when consumed in balance.

Raw milk, meanwhile, continues to be discouraged by major international recommendations due to the risk of foodborne infections.

Finally, health does not depend on a single food or a specific diet. It results from the combination of consistent habits: balanced nutrition, regular physical activity, quality sleep, adequate hydration, safe sun exposure, stress management and medical monitoring when necessary.

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This content is exclusively informational in nature and does not replace a medical consultation. For an individualised assessment, seek care with a doctor.

Dr. Rebeca Soares Andrade CRM-GO 39335