Whatever sport or recreational activity you enjoy, it is important to eat a balanced diet to feel your best and fuel your body. Focus on getting the right mix of fuels for optimal performance. Namely about 55-60% calories from carbohydrates, 30% or less of mostly monounsaturated fat such as olive oil and 10-15% protein.

The body breaks carbohydrates down into glucose for energy or stores it as glycogen in the liver and muscles. There is normally enough stored to fuel 90-120 minutes of exercise.

Aim for high quality whole grain sources, such as oatmeal, whole grain cereal and breads to give you longer lasting energy.
In regard to protein 10-15% of energy is sufficient or about 1.0-1.2g.kg/body weight. Aim for lean meats and fish, eggs, beans and pulses. It is also vital to get enough fluids as dehydration will adversely affect your performance. 1/2 a cup of water every 20 min of exercise. Energy drinks are useful when the activity is over 90 min.

On a final note eat lots of fruits and vegetables to obtain vital vitamins and minerals, recent evidence suggests no benefit of supplement use without this balance. Its the synergy of all foods in the diet that has the benefit.

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