ARTICLE 9

Nutrition plays an important role in supporting physical activity.

However, sports nutrition does not need to be complicated. For many active people, a balanced everyday diet is the foundation.

Carbohydrates Provide Energy

Carbohydrates are an important energy source for physical activity.

Nutritious sources include:

• • oats;

• • potatoes;

• • rice;

• • whole grains;

• • fruit;

• • beans and other legumes.

The amount needed depends on the type, duration, and intensity of exercise.

Protein Supports the Diet

Protein is important for maintaining and building body tissues.

Sources can include:

• • fish;

• • eggs;

• • dairy;

• • poultry;

• • beans;

• • lentils;

• • tofu;

• • nuts and seeds.

Individual protein needs vary according to body size, activity level, training goals, and other factors.

Hydration Matters

Fluid needs vary depending on exercise intensity, duration, temperature, and individual sweat losses.

For longer or more intense activities, hydration planning becomes particularly important.

Before Exercise

A pre-workout meal or snack can include easily tolerated carbohydrates and, depending on the individual and timing, some protein.

Examples include:

• • banana with yogurt;

• • oatmeal with fruit;

• • toast with eggs;

• • yogurt with fruit.

After Exercise

After training, a meal containing protein and carbohydrates can help replenish nutrients and support recovery as part of an overall balanced diet.

Individualization Is Key

An endurance athlete, strength athlete, recreational runner, and person who exercises twice per week do not necessarily need the same nutrition plan.

NutriWise can help create a nutrition strategy based on activity level, goals, food preferences, and individual needs.