Jack LaLanne once said, "The food you eat today is walking and talking tomorrow." Your diet is the foundation to optimal fitness, which is needed to minimize the risks for diseases and help you perform your daily activities without excessive fatigue.
History
Fitness and nutrition evolved from the disciplines of physiology, chemistry and medicine since the ancient Greeks. Hippocrates recognized a healthy diet is the key to longevity, quoting, "Let food be your medicine and medicine be your food."
Carbohydrates
Since all sports and activities require energy, carbohydrates provide the energy base that is required to perform, especially in anaerobic-dominated activities such as 100-meter sprints and basketball. In aerobic activities, glucose is needed to maintain blood-sugar levels and acts as a catalyst for fat metabolism.
Proteins
Proteins are used to repair muscles and tissues, although a small amount is contributed as fuel. If you do not consume enough carbohydrates, your body will use proteins as a backup source of fuel, which will lead to muscle loss and slower metabolism.
Antioxidants
When you exercise, you produce a lot of free radicals, which are electron-seeking compounds that damage cell membranes. A diet high in fruits, vegetables and whole grains will counteract the destructive effects of free radicals.
Portion Size
Controlling your portion sizes will help you maintain a healthy body fat percentage―unless you need extra calories to increase bulk for a certain sport (football) or for aesthetics (bodybuilding).
References
- Exercise Physiology: Energy, Nutrition, and Human Performance; William McArdle, Frank Katch, Victor Katch; 2003
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