Sports Nutrition Trends for 2026: What Athletes Actually Need with Meghann Featherstun
- 2 hours ago
- 5 min read
With so many new sports nutrition brands and supplements hitting the market, how do you know what’s actually worth using?
In episode 132 of The Eat for Endurance Podcast, I’m joined by sports dietitian and founder of Featherstone Nutrition, Meghann Featherstun, for a conversation about sports nutrition trends for 2026. You might remember her from episode 76 where we talked about how to carb load before a race. That’s a great episode too, so check it out!
New products come across my desk weekly from companies, clients, and my own research. But one of the best ways to see what’s happening in the sports nutrition world is to attend trade shows, where brands showcase what they offer (including not-yet-released products) and let attendees taste samples and ask questions.
That’s exactly what Meghann did at The Running Event (TRE), and in this episode, we’re breaking down the big-picture trends she noticed, which products impressed her, what felt overhyped, and where performance nutrition seems to be headed this year.
Meghann also wrote an entire blog post on her findings, which you can check out here.
This episode is especially helpful if you’ve found yourself:
Unsure which sports nutrition products are worth trying
Struggling to put together a simple training or race fueling plan
Confused by conflicting messages from different sports nutrition brands
Wondering how current trends actually apply to your training and racing
How to Choose Which Sports Nutrition Products to Use
When Meghann and I both started distance running, there weren't that many sports nutrition options available. Nowadays, there are so many choices it's even hard for us as sports dietitians to keep up with it all!
We start the episode by walking you through what you should be looking for in a gel, chew, and/or sports drink. We also discuss how to narrow down your options based on your fueling goals (carbs, fluids, and sodium) and your specific event type.
If all this leaves you feeling overwhelmed, please know that you're not alone, and there is no one "right" way to create a training or race fueling plan. Putting together a fueling plan is like solving a puzzle, except that there are many different possible outcomes. There are so many great products out there, made to fit a wide variety of athlete needs, so you are bound to find something that works.
Sports Nutrition Trends for 2026: What We’re Seeing (and What It Means for Athletes)
One of the biggest themes we discuss in this episode is how sports nutrition brands are evolving, particularly around how much carbohydrate, sodium, and caffeine they deliver.
Meghann shares that many brands are clearly responding to what endurance athletes have been asking for:
Higher-carb fueling options that make it easier to meet hourly carbohydrate needs
Higher sodium formulations, which are particularly helpful for long and/or hot sessions and for heavy/salty sweaters
Higher caffeine doses, so you can more strategically time your caffeine intake and meet the 3-5mg/kg recommendation
It's worth noting that not every trend automatically translates into better fueling outcomes. For instance, we are all for higher carb options, but not everyone needs to be consuming >90g/hr during endurance exercise. Equally, higher sodium and higher caffeine products are not going to work for everyone.
It's important to figure out what your unique needs are for your body and for what you're doing, and match that to the right products for YOU.
We also talk about how some sports nutrition products are more focused on their marketing and getting clicks than meaningful performance support. It's important to listen to what nutrition experts (i.e. sports dietitians) have to say, and not chase every new trendy product just because your favorite influencer is promoting it.
Why Adequate Nutrition and Hydration Still Matter Most
One thing Meghann and I both emphasize in this episode is that supplements are meant to supplement (not replace) a strong foundation of everyday and performance fueling and hydration.
It’s easy to get distracted by new gels, pills, and powders, especially when sports nutrition brands (and even celebrities/influencers) market them as the missing piece that you just “have to have.” For example, Meghann and I discuss ketones, sodium bicarbonate, creatine, plus some vitamin and mineral supplements that we frequently see clients taking.
Certain supplements do have their place, and can lead to some real benefits to health and performance. But no supplement can make up for consistently not eating or drinking enough during and outside of exercise.
Before worrying about which supplement to buy next, zoom out and ask yourself:
Am I eating enough to support my everyday life and training?
Am I meeting my carb, fluid, and sodium goals during exercise?
If you're not sure, I HIGHLY encourage you to check out my blog, as I have some great resources on how much to eat as an endurance athlete, what to eat before, during, and after exercise, and much more.
This is also where working with a sports dietitian can be helpful. Instead of copying what another athlete is using, you get support identifying where your actual nutrition gaps are and whether supplements are even necessary in the first place.
Key Takeaways from Meghann Featherstun
Sports nutrition trends often reflect real athlete needs, but not every trend is useful for every athlete
Many sports nutrition brands are prioritizing higher carbs, sodium, and caffeine delivery, which may support performance for certain athletes when used appropriately
Supplementation (whether for performance or for health) should be intentional, and should always support the basics (i.e. adequate fueling and hydration)
Evaluating trends through an evidence-based lens helps athletes make more confident fueling decisions
How to Get Support With Fueling and Supplementation
If this conversation made you reflect on your own fueling choices, whether you’re feeling overwhelmed by sports nutrition trends, questioning supplements you’ve been using for years, or trying to figure out what actually fits your training and fueling needs, you don’t have to sort through it all alone.
I work with endurance athletes and active people of all levels who want evidence-based sports nutrition guidance without rigid rules, fear, or burnout. Together, we focus on fueling strategies and supplementation that meet your unique needs and work in real life, not just on paper.
Here’s what one client had to say about working together:
"Claire is amazing! We worked together for 4 months during the build up to a race and I couldn’t be happier with how it all went. Claire helped me with all of my nutrition issues and needs, coached me through how to approach my diet in a more positive and healthy way, and was always available to chat and answer my questions. Thank you, Claire!! - João C.
Here are a few ways to get nutrition support:
Join my low-cost, low-commitment Fuel for Life Crew membership for just $39/month, (cancel anytime)
Browse my nutrition masterclasses (all are also included in the membership)
Grab my Eat for Endurance Mini Guide Bundle (a collection of 6 mini guides, worksheets, and a bonus supplement resource)
Download my free fueling resources
Fill out a new client inquiry form for comprehensive 1:1 coaching (limited spots available)
Support the Podcast
If you enjoy The Eat for Endurance Podcast, here are a few easy ways to support the show:
Leave a 5-star rating and write a review wherever you get your shows
Subscribe/Follow The Eat for Endurance Podcast so you don't miss an episode
Shop my merch and affiliate codes for Skratch, Momentous, Tailwind and more
Join my Patreon community
Grab the Ultimate Fueling Sticker Pack to fuel in style
Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.
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