Exercise and good nutrition are necessary components to a healthy body, but they aren't independent factors. A healthy diet supports athletic performance, and regular exercise burns off the excess calories from the food you eat so they don't get stored as fat. It is very important to pay attention to both exercise and nutrition -- even the best athlete will not perform well on a poor diet, and no matter how healthy your diet is, inactivity will still be detrimental.
Carbs and Energy
Carbohydrates are your body's main source of fuel, especially during aerobic exercise. When you eat carbs, your body stores the starch as glycogen, which it turns into glucose as needed to power your muscles. Any exercise that keeps your heart rate steady between 50 and 70 percent of your maximal heart rate draws upon glucose for energy. The U.S. Department of Agriculture recommends that 45 to 65 percent of your calories come from carbohydrates; eat less than 45 percent, and you are likely to feel sluggish and may have trouble getting through your workout. Skip refined carbs such as sugar and white flour, which have little nutritional value, and according to MedlinePlus, may actually cause hypoglycemia during exercise. Instead, focus on whole grains, fruit and vegetables, all of which are high in fiber and loaded with vitamins.
Protein and Tissue Repair
Protein is in every cell of your body, and as such, is a vital ingredient for muscle growth and tissue repair. The amount of protein the body needs is up for debate -- experts have not yet agreed whether or not a strength-trained athlete should follow a high-protein diet. The USDA recommends that 12 to 35 percent of your calories come from protein. The American Dietetic Associations concedes that weight lifters may need slightly more protein than the general population, but this can mean keeping your protein around 35 percent instead of 12 percent. Avoid consuming more than 35 percent protein as excess protein must be excreted, which can be hard on the liver and kidneys. Choose lean sources of protein such as fish, chicken and legumes.
Fat and Vitamins
Fats are essential for a healthy body, as they play a role in immune function and heart health. Most importantly, they act as a vehicle to transport fat-soluble vitamins such as A, D, E and K. These vitamins cannot be broken down into molecules your body can use unless in the presence of fat, so no matter how many vitamins you eat, if your diet is too low in fat, you will not reap the benefits. A low-fat diet can also cause your immune system to suffer, leaving you at risk for illness that can take you out of your sport for weeks at a time. The USDA guideline for fat is 20 to 35 percent of your total calories, but you have to choose the right fats. Keep saturated fats such as butter and red meat to below 10 percent and avoid trans fats entirely, typically found in processed foods such as chips and cakes. Trans fats and saturated fats can harm your heart rather than help it. Concentrate instead on healthy fats found in nuts, seeds, avocado, salmon and vegetable oils instead.
Hydration
Hydration is important to athletic performance. Drinking enough water before, during and after exercise will keep heat exhaustion and heat stroke at bay, and can help stave off muscle cramps and nausea. An athlete can lose several liters of fluid per hour from sweating, and those fluids must be replaced or performance will suffer. Drink water, juice or milk, but avoid beverages that contain caffeine, which is a diuretic and can make your body expel fluid even faster. Sports drinks are helpful for endurance athletes, who must replace electrolytes during events longer than 60 minutes. The easy way to tell if you are well-hydrated is to observe your urine -- if it is colorless and clear, you are drinking enough water.
Calories
Calories are simply a unit of measurement of the energy in a food. If you don't consume enough calories, you will not have the energy to perform well at your sport. Your caloric needs are based upon your body weight, your age, gender and activity level, and they vary widely. See your doctor or a nutritionist to find out the right number of calories for you. A simple rule of thumb is if you are gaining weight, decrease your calories; if you are losing weight, increase your calories; if your weight is holding steady, you are eating the right amount of calories for your body and your exercise regimen. Don't forget to adjust your caloric intake when your training schedule or your body weight changes.
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