What nutrients support physical activity?

It is no secret that what we eat affects our health and performance. This is especially true for athletes who need to maintain a high level of physical activity. Proper nutrition for physical activity and athletics is essential for peak sports performance. Physical activity requires fuel in the form of nutrients to produce energy. The body needs carbohydrates, proteins, fats, vitamins, and minerals to perform at its best. Proper nutrition for physical activity and athletics is essential in optimizing sports performance.

Let us look at the key nutrients which support physical activity in an athlete's body.

• • Carbohydrates: Carbohydrates are the body’s main source of energy and are essential for athletes who need quick energy during competition. During physical activity, carbohydrates are broken down into glucose, which is used for energy. Complex carbohydrates (found in whole grain bread, pasta, and rice) are lower on the glycemic index and take longer to break down, so they are a good choice for sustained energy.


• • Proteins: Protein is important for muscle repair and growth and is thus known as bodybuilding nutrients. Active people need more protein than sedentary people. Protein can be found in meat, poultry, fish, beans, nuts, and dairy products.


• • Fats: Also known as stored energy fuels the body is a concentrated source of energy. They are also necessary for the absorption of some vitamins and the production of hormones. Fats should be consumed in moderation, with an emphasis on healthy fats such as olive oil, nuts, and avocados.


• • Vitamins and Minerals: They are essential for good health. Active people need more vitamins and minerals than sedentary people. For example, active people need more iron because they lose iron through sweating. Vitamin C is important for immune function, and calcium is necessary for strong bones.


• • Water: Finally a key and most vital ingredient in the mix of a balanced diet is to drink enough amounts of water which is essential for hydration and to help transport nutrients throughout the body.

Nutrition and physical activity go hand in hand to optimize sports performance. The body needs carbohydrates, proteins, fats, vitamins, and minerals to function at its best. Active people need to pay special attention to their nutrient needs to maintain their health and performance. This is often the case during long endurance events or when competing in hot weather conditions. No matter what level of athlete you are, proper nutrition is essential for optimal performance. Be sure to eat a well-balanced diet and supplement as needed to maintain peak performance.