On social media, what has been shown in recent days is about high-performance athletes consuming about 6,000 calories per day, in addition to foods like raw milk (unpasteurized), beef liver, meats, and other minimally processed foods. But does this dietary pattern make sense for anyone?

The answer is no.

The diet of a professional athlete should be analyzed 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 normally requires approximately 2,000 to 2,500 calories per day, although this need varies among individuals.

Elite athletes, on the other hand, 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 only to maintain body weight, promote muscle recovery, and sustain athletic performance.

Therefore, an extremely caloric diet does not mean it is healthier. It simply meets the specific needs of that body.

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 has very high concentrations of some nutrients, excessive consumption can cause problems.

Excess vitamin A, for example, can cause toxicity, especially when ingested frequently and in large quantities. Additionally, people with certain metabolic diseases or those related to iron need individual evaluation 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 pasteurization.

Although some people believe it is more nutritious, the main scientific evidence shows that pasteurization preserves virtually 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;
  • elderly people;
  • pregnant women;
  • immunocompromised individuals.

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

Healthy eating goes far beyond calories

A balanced diet does not depend only on the amount of calories consumed.

It is also important to prioritize:

  • fruits;
  • vegetables;
  • legumes;
  • whole grains;
  • legumes;
  • good-quality proteins;
  • healthy fats.

Furthermore, excess ultraprocessed foods is associated with greater 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 schedules for sleeping and waking.

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

Sun exposure: important, but safely

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 have 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 their physician's guidance.

The need for exposure varies greatly depending on:

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

There is no single time that works for everyone.

During periods of intense radiation, especially between approximately 10am and 4pm, measures should be taken to protect against sunburn and excess ultraviolet radiation.

Water: quality also matters

Adequate hydration is essential for practically all bodily functions.

Whenever possible, it is recommended to consume potable and treated water, from safe water supply systems or submitted 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 accompany the person's level of physical activity.

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

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

What does science conclude?

Extremely caloric 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 with 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 control, and medical follow-up when necessary.

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This content is exclusively informative in nature and does not replace a medical consultation. For an individualized evaluation, seek care with a physician.

Dr. Rebeca Soares Andrade CRM-GO 39335