Energy balance is the key to sporting success. Poor energy balance can lead to a loss in muscle, severe fatigue and difficulty in training. Consuming too few carbohydrates can lead to decreased training ability and poor recovery between training sessions.

Carbohydrate Carbohydrates are critical to energy

High-intensity exercise requires a large amount of carbohydrates to fuel the workout. Carbohydrates are easily burned by your body and serve as your body's first choice for fuel during exercise. If your body's carbohydrate reserves are low, high-intensity training will become difficult and recovery after training is impaired.

Eat foods high in carbohydrates like wholegrain bread and pasta, cereals, fruits and vegetables as they offer a variety of important nutrients like Vitamins C and A and antioxidants which are crucial for maintaining healthy cells in the body. Sports drinks provide carbohydrates that can be used to maintain blood sugar levels and to fuel muscles during exercise.

Fat Fat fuels muscles too, but not as efficiently as carbohydrates. Fatty acids provide nearly half of the total energy that muscles need during moderate-intensity exercise. The body stores fat when too much is consumed; its supply is almost unlimited.

Protein

Protein is essential for building, maintaining and repairing enzymes, tissues and muscles and also helps fight against infections. It provides roughly five percent of the total daily energy for exercise.

Amino acids, the individual building blocks of protein, can be used for energy if the carbohydrate supply becomes low. Eating protein after training aids in muscle repair.

What to eat?

An easy way to eat for fitness is to divide the plate into three equal portions. Fill one-third with unrefined carbohydrate like wholewheat pasta or wholemeal bread, one-third with fruits and vegetables and one-third with lean protein sources, like chicken or turkey breast, lean roast beef, eggs or low fat or fat free yogurt. Then, choose a high nutrient drink like skimmed milk or pure fruit juice.

 

Meal Ideas Unrefined carbohydrates Wholemeal breads Cereals like oatmeal or bran flakes Oatmeal Brown rice Wholemeal pastas Wholewheat crackers Barley or bulgur

Quick Snack Ideas Wholewheat crackers with peanut butter and raisins Oatmeal topped with fresh strawberries Low fat yogurt with walnuts and dried apricots mixed in Wholewheat pitta with houmous and rocket Cottage cheese with fresh peaches and almonds Pasta salad with fresh tomatoes, carrots and green peppers A turkey breast sandwich on rye bread Fresh broccoli and cauliflower with fat free yogurt dip Scrambled eggs and wholemeal toast Watermelon, raspberry and blueberry fruit salad

Fruits * Citrus fruits like oranges, grapefruit and tangerines * Bananas, kiwi and pineapple * Apples, pears, nectarines and peaches * Plums, prunes and apricots * Watermelon, honeydew and cantaloupe * Strawberries, blueberries, raspberries and cherries * Pure fruit juice	Vegtables * Broccoli, cauliflower and brussel sprouts * Potatoes and sweet potatoes * Green beans, snap peas, sweetcorn and asparagus * Tomatoes, tomato sauce and tomato juice * Spinach, cabbage, kale and greens * Green, red and yellow peppers * Onions and leeks	Milk/Dairy products * Semi skimmed milk or soymilk                    * Low fat or fat free yogurt * Pork loin or Lean roast beef * Eggs, nuts, seeds and peanut butter * Salmon, tuna, white fish and shrimp * Soy-based meat alternatives * Energy bars