What to do? Everyone’s aim is to eat a healthy diet of interesting and tasteful food. Opting for conscientious nutrition includes happier and healthier lifestyles with improved heart health. It will enhance energy levels, and boostmood. During exercise, your body uses up more energy so it is important to eat well to support and active lifestyle.
In this article, we are sharing some of the important nutrition guidelines for exercise and sport.
Nutrition for Sports
A healthy diet should contain plenty of starchy foods, fruit and vegetables, protein, beans, legumes, nuts and seeds, oats, berries, and leafy greens as important staples for a healthy and active lifestyle.
| Intensity of activity |
Type |
Intake(per kg body weight per day) |
| Light |
Low intensity |
3-5g |
| Moderate |
Moderate exercise (1 hour/ day) |
5-7g |
| High |
Endurance program – moderate high intensity exercise (1-3 houe/day) |
6-10g |
| Very high |
Extreme commitment - moderate high intensity exercise (4-5 hours/day) |
8-12g |
Nutrition for Exercise
Eating well for physical activity and sport can have many benefits including: allowing you to perform well in your chosen sport or activity, reducing the risk of injury and illness, ensuring the best recovery after exercise or a training program.
| Food Source |
Serving Size |
Protein contain |
| Chicken breast grilled |
120g |
38.4 |
| Salmon fillet grilled |
120g |
29.5 |
| Rump steak grilled |
130g |
40.3
|
|
Tuna canned in brine
|
60g |
15.0 |
| Baked beans |
200g |
10.0 |
| Almonds |
20g |
4.2 |
| Eggs |
120g |
16.9 |
| Half fat cheddar cheese |
30g |
9.8 |
| Semi skimmed milk |
200ml |
7.0 |
However, the diet patterns will best suit an individual will depend on the amount and intensity of activity. The diet pattern allows for both, who just start to get more active and those who are active at higher levels or professional athletes. For professionals, the diet will be plan by the professional trainer at the same time.
If you regularly exercise, you should continue to meet your daily energy, protein and water needs during the times you are not fasting. For most active people body protein needs can be easily achieved from a healthy, varied diet, with good choice of high quality, lean protein foods being incorporated into meals and snacks. However, after competition or an intense exercise, high quality food can be more convenient and transportable recovery methods when there is limited access to protein.
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