In a world where our daily routines often involve hours of sitting and sedentary activities, it's becoming increasingly important to prioritise physical activity for our overall health and well-being. Whether you're an avid athlete or just starting on your fitness journey, understanding how your diet and activity levels interact is crucial. Fuelling your body with the right nutrients can make a significant difference in your performance, recovery, and overall success. Let's delve into the critical nutrients that play a pivotal role in supporting physical activity, regardless of your fitness level. 

1. Protein:  Known as the building block of muscles, protein is a non-negotiable nutrient when it comes to physical activity. Engaging in workouts, whether it's strength training, cardio, or even yoga, causes microscopic damage to your muscle fibres. Protein provides the amino acids necessary for repair and growth, aiding in muscle recovery and preventing muscle loss. Include lean sources of protein like chicken, turkey, fish, eggs, legumes, and dairy in your diet to adequately support your muscles. 
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2. Carbohydrates:  Carbs often get a bad rap, but they are your body's primary source of energy, especially during exercise. Carbohydrates are stored in the muscles and liver as glycogen, which is then converted into glucose to fuel your workouts. Complex carbohydrates like whole grains, vegetables, and legumes provide sustained energy, while simple carbs like fruits can offer a quick energy boost before intense sessions. 
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3. Healthy Fats:  Fats play a dual role in physical activity. Firstly, they provide a concentrated source of energy, especially during longer endurance activities. Secondly, healthy fats aid in the absorption of fat-soluble vitamins (A, D, E, and K) that are essential for overall health. Incorporate sources of healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish like salmon into your diet. 
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4. Hydration:  Although not a nutrient, proper hydration is critical for optimising physical performance. Water is involved in almost every bodily function, including nutrient transportation, temperature regulation, and joint lubrication. Dehydration can lead to fatigue, decreased coordination, and impaired endurance. Drink water consistently throughout the day and adjust your intake based on activity level and environmental conditions. 
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5. Vitamins and Minerals:  Certain vitamins and minerals play a vital role in supporting physical activity. Vitamin D, often referred to as the "sunshine vitamin," is essential for bone health and overall immune function. Calcium is necessary for strong bones, while iron helps transport oxygen to muscles. Potassium and sodium, electrolytes found in fruits, vegetables, are crucial for maintaining fluid balance and preventing muscle cramps during intense workouts.  
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6. Pre- and Post-Workout Nutrition:  To maximise your efforts, consider timing your meals around your workouts. A balanced meal rich in carbohydrates and protein a couple of hours before exercise provides sustained energy.  After your workout, a mix of protein and carbs helps replenish glycogen stores and supports muscle repair. 
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7. Listen to Your Body:  Finally, everyone's nutritional needs are unique. Pay attention to how your body responds to different foods, timing, and quantities. Adjust your diet based on your energy levels, recovery rate, and overall performance. Remember, nutrition is not one-size-fits-all. 

Additional nutritional support: As a nutritional therapist we would always recommend food first but on occasions we can recommend supplementation.  

The benefit of supplementing with: 

• Omega 3’s – help reduce injury risk, decrease recovery times, improve cognitive processing and improve various parameters of cardiovascular disease. 
• B Vitamins – are important for numerous metabolic processes and functions relating to psychological function, immune function, blood glucose regulation.  Exercise may increase the demand for some B Vitamins as exercise stresses cellular respiration especially B1, B2 and B6 and increase the demand.  Also, B Vitamins are water soluble and will be lost through urination and sweat. 
• Vitamin C and E – Both are effective antioxidants and there is evidence of supporting exercise recovery.  
• Vitamin D – Improve muscle synthesis and function, decrease risk of muscle degeneration, reduce muscle pain from exercise, regulation of immune response and reduce risk of bone fracture in exercise. 
• Magnesium – is crucial for 600 enzymatic processes in the body.  Helping to reduce fatigue, reduce oxidative stress, modulation of inflammation process and normal muscle and nerve function.  

In conclusion, whether you're a fitness enthusiast or a beginner, understanding the symbiotic relationship between diet and physical activity is key to achieving your health and fitness goals. By prioritising protein for muscle repair, carbohydrates for energy, healthy fats for endurance, proper hydration, and essential vitamins and minerals, you'll be setting yourself up for success. Tailor your nutrition to your body's individual needs and consider having a chat with Deborah our resident Nutritional Therapist for personalised guidance. Remember, your body is your most valuable asset—nourish it well and watch it thrive through every step of your fitness journey. 

Image by Devon Breen from Pixabay

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