Whether it is merely jogging or playing an outdoor sport such as football, active people or athletes must eat a nutritious and balanced diet. Adequate nutrition ensures ample fuel for the body. Proper nutrition, like any sports activity, has basic ground rules. Following these rules and getting plenty of practice can help people lead a healthy life. This article sheds light on the importance of both fitness and nutrition.

A well-balanced diet is crucial, as it provides the required energy in the form of carbohydrates, fats, essential protein, vitamins, and minerals.

But, what is a well-balanced diet? Several health experts and nutritionists suggest that a diet containing 55-60% of calories from carbohydrates, around 20% of calories from fat, and the remaining (about 10-15%) from protein can help you stay at the pink of your health. The calorie percentage translates into eating a variety of foods every day: fruits, vegetables, beans, low-fat dairy products, and lean meats. The base of the diet must comprise starches and sugars. Water and other fluids are also an essential part of the winning combination. The fluids not only help transport nutrients throughout the body but also avoid dehydration. Lack of hydration can stop even the fittest individual from playing his or her best game.

How does nutrition help us stay fit?

Fitness and nutrition go hand in hand. When we consume starches or sugars, our body converts them to glucose. It is the only form of carbohydrate that is consumed directly by muscles for energy. The carbohydrates can be in the form of starches present in vegetables and grains, table sugar (sucrose), fruits and juices (fructose), or milk sugar (lactose).

Since the body uses this glucose in the blood for energy, it is stored in the form of glycogen in the liver and muscles. During exercise, glycogen is broken down to provide power to the muscles. Our body has enough glycogen in muscles to provide energy for at least two hours of training. Most activities, such as exercise and sports, do not require glycogen from external food sources. So, eating carbohydrates during training usually is not needed. For some active people, carbohydrate-consumption during exercise helps maintain blood glucose and energy levels, thereby preventing muscle fatigue.

Most active people who exercise or play sports do not engage in “carbohydrate loading,” which is a unique technique of eating ample amounts of carbohydrates for several days before an endurance event. Instead, it is recommended to focus on getting enough carbohydrates daily. The best way to acquire plenty of energy is to eat a nutritious, balanced diet that is high in carbohydrates and low in fat. Fitness and nutrition is not rocket science. All you need to do is be aware of what type of nutrients and exercises can help you stay fit and active. Make sure that you consult a nutritionist and a doctor to ensure that you are not suffering from any health conditions to avoid allergic reactions or other health complications.