A well-balanced and varied diet will usually be enough to meet the
nutritional needs of most physically active people. The
tips below give advice on how to eat and drink well while being active, to help
us feel energetic, perform well and recover faster.
A normal diet containing 1,800-2,400 calories per day (25-35
kcal/kg bodyweight) typically provides enough energy for exercise (where one
exercise session burns 200-400 calories). We
get our energy and nutrients mainly from the three macronutrients:
carbohydrates, protein and fat. The following advice is based on the
energy and nutrient requirements of adults involved in general
fitness programmes (e.g., exercising 30-40 minutes per day, 3 times per week),
although carbohydrate loading for athletes is briefly discussed. Exact
needs will vary based on individual factors such as age, gender, height and activity
level.
