Overview

Food gives you energy for physical activity. To have energy, you need to get the right amount of:

• Protein. It maintains and rebuilds tissues, such as muscles.
• Carbohydrate. This is the body's preferred source of energy.
• Fat, which also provides energy.
• Water, to replace water lost through activity.

Eating a diet that is balanced, varied, and moderate can give you all the nutrients your body needs.

• Balance means eating the recommended number of servings from each food group most days.
• Variety within each food group, such as fruits or vegetables, ensures that you will get all the nutrients you need. No one food provides every nutrient.
• Moderation means eating a little of everything but not too much of any one thing.

People who are very active may have special nutritional needs. They usually don't need more protein. But they do need more carbohydrate (grains, vegetables, fruits) than the amount recommended for the average person.