If you go all day and work out too, your diet should encourage strong muscles and bones and a strong blood count, to deliver nutrients to your cells on demand. For a high-activity diet, turn to high-quality energy sources such as whole grains. Reduce your saturated fat intake for easier nutrient absorption and digestion. Fitness-friendly foods limit total fat and emphasize protein, B vitamins and iron for healthy red blood cells, as well as full daily values of calcium, potassium and other essential minerals and vitamins.
Grain Foods
While you may watch your complex carbohydrate intake just before exercising, your daily diet should include superior sources of grain foods. Whole-grain oatmeal, ready-to-eat cereals, wheat or rye breads, corn tortillas and brown rice are good examples of grain foods that contain protein, fiber, iron and B vitamins. These staple foods also fill you up to prepare you for long-range activity and help control your weight.
Fruits and Vegetables
Fruits and veggies have complementary roles in a high-activity diet. The natural sugar in fruits and juices provides energy boosts prior to workouts, and the vitamin C facilitates iron absorption. Oranges and berries contain high fiber. Enjoy bananas and papayas for added potassium and vitamin B.
Non-starchy vegetables from asparagus to zucchini run the gamut in vitamin and mineral values but all provide healthy amounts of fiber. Beans and peas, among starchy legumes, have the most fiber, as well as protein, iron, calcium, potassium and vitamin B. Peanut butter is a concentrated form of such nutrition.
Nuts and Seeds
Almonds, cashews, pumpkin seeds, flax seeds and sunflower seeds are excellent protein sources for active lifestyles. They also provide beneficial monounsaturated fats to balance blood cholesterol and various amounts of calcium, iron, magnesium and vitamins B and E.
Low-Fat Dairy and Protein
Get your calcium fix for muscles and bones from 1 percent or fat-free milk, cheese and yogurt. These calcium, potassium and vitamin B foods are also strong protein providers. Major healthy sources of complete protein include fish and lean meats and poultry.
The American Heart Association recommends eating fish in place of meats to reduce your saturated fat intake. This promotes cardiovascular fitness as well as a healthy weight. Low-cal, high-protein fish include tuna, perch, haddock and cod. Trim lean beef and pork of fat and chicken and turkey of their skin, reserving fattier lamb for only occasional menus.
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