Nutrition for Sport and Exercise 

Healthy Eating Tips to Keep Your Energy Levels High

Proper nutrition for sport and exercise can make the difference between sluggish routines and high level ones.  

 A healthy and nutritious diet is vital not only for good health, but also to raise energy levels to promote peak performance while exercising. Anytime you work out hard, you generate tiny tears in your muscle tissue.

To help your muscles recover, it's a good idea to eat a meal that includes both carbs and proteins within two hours of your workout. 

Nutrients You Need

There are three “big” nutrients that you need to eat every day that are vital for good health. They are protein, carbohydrates, and fat.

These three nutrients are in everything you eat in varying amounts. The key is to balance the nutrients to meet your own personal needs.

For instance, a runner will need more carbohydrates than a weightlifter who in turn will need more protein than the runner.


salmon steaks

Eating protein is essential for the rebuilding of your muscles. Your body feels the effect of your workout long after you are done and needs proteins to help with your muscle recovery.

The leaner the protein the better. You can think of the proteins as a fuel source for your muscles.

Good lean proteins include, fish, poultry, eggs, and beans.

I personally like to make chili and stews with beans instead of animal proteins. The beans provide more quantities of vitamins, minerals, and fibers.

Black beans, kidney beans and garbanzo beans are some favorites.


There are two types of carbohydrates – simple and complex, these guys couldn’t be much more different. They are grouped by their chemical framework which shows how fast sugar is digested and absorbed in your system.

simple and complex carbohydrates
  • Simple Carbs – Watch out for the simple carbs, these are the “bad carbs” which are also called “simple sugars”. These carbs are found in candy, baked sweets, starches like enriched pasta, bread’s, and white rice.

    These refined foods break down very quickly and enter your bloodstream as a. This means that these carbs are digested so quickly that you get no lasting satisfaction from them and you will get a craving for more sugar promptly sugar (think of how fast a piece of chocolate can melt in your mouth).
  • Complex Carbs – These are the “slow burning” carbs that provide vitamins, minerals, and fiber besides the sugars. The complex carb can burn up to 25% of the calories in digestion. Because these carbs burn more slowly, they will keep your blood sugar more stable than the simple carbs

    These carbs are found in whole grain foods such as whole grain breads, cereals, and whole grain pasta’s. They are also found in brown rice, barley, oats, rye, green vegetables, beans and lentils. Complex carbs are also found in fruits, but the fruits do contain simple sugars as well. These are the carbs that keep your energy levels running high.


Fats are actually an essential part of a healthy diet and provide important vitamins and acids as well as providing energizing fuel for your body to use. Where we can get in trouble with fats is by eating too much of them (because they are harder to digest) or by eating the wrong fats.

You want to avoid foods that contain saturated and trans fats. These are foods like bacon, butter, meats, sour cream, most oils, and whole dairy products. The healthier fats to eat are the unsaturated fats which can actually reduce your risk of heart disease when eaten in moderation.

Foods like nuts, olive & peanut oil’s, avocado’s, and cold-water fish like salmon are healthy choices. The fish also contain an omega-3 oil which also helps protect your heart and can help to lower blood pressure.

Healthy Nutritious Snack Foods

Be prepared with some easy to make, nutritious snack foods that will nourish your body and taste great, too. Since you are making them yourself, you will not only save money, but you will also know exactly what is going into the food you are eating. 

healthy snack foods

Proper Nutrition for Sport and Exercise

By choosing a diet higher in whole grains, fruits, and vegetables you will be more motivated to exercise and have a more positive mental attitude.

You will learn exactly what you need to eat to achieve your weight loss, physique, and fitness goals. Your metabolism will run at a high level with an eating plan calibrated to help you maintain the strong and toned body you always dreamed of having.

Other pages that might interest you:

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.

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