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Everyone knows there is a close relationship between exercise and nutrition. This is because the human body, like any other machine, needs fuel in order to work. The amount depends on how much energy the body expends. Although not all this energy is consumed because of exercise (we even consume energy while we sleep because organs keep working), regular exercise, depending on its intensity, involves a diet different in both quantity and makeup. Indeed, for years trainers and athletes have known about the importance of nutrition in performance during practice and actual competition.

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The dietary needs of a sedentary person who does not do exercise is about 2,000 calories a day, although this is an average figure that depends on age, body type and gender. But someone who plays a sport needs up to 3,500 calories a day. Reaching that figure is not a question of stuff yourself, but choosing foods that provide the body with more energy. This group includes fats and carbohydrates. Thus, 65 percent of the diet should be carbohydrates, 30-35 fats and 1-15 percent proteins.

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Studies have confirmed the importance of carbohydrates in the diets of athletes because they affect levels of glucogen in the muscles, keeping them constant. Glucogen is essential for improving the body's ability to respond to exercise. Foods rich in carbohydrates include grains, pasta and rice. White sugar also contributes a lot of energy but it does so quickly. In other words it is metabolized quickly, which can give rise to hypoglycemia. Therefore it is better to consume the sugar found in fruits, called fructose, which has
a lower glucemic index.

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Fats are another key component of any diet, including that of an athlete. Foods rich in fat also provide the body with energy, but the organism burns fat only after using up the carbohydrates. It is common for people who practice sports like hiking in the mountains carry with them chocolate. Why? Chocolate is rich in fat and sugar, making it ideal for enhancing performance and avoiding fatigue. The same applies to nuts, which are rich in fatty acids and nutritional value.

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But athletes also need micronutrients such as vitamins and minerals. This is because exercise increases production of free radicals, which cause cells to age. To fight this you must ingest anti-oxidants such as vitamins C and E, and minerals like zinc and selenium. Fruits, nuts, vegetable oil, vegetables, legumes, meat and fish all contain these vitamins.�Water is also lost during exercise.

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Through perspiration athletes lose more water than they would normally, so it is basic to replenish the water both during and after exercising. Waiting to feel thirsty is not a good technique. You should drink water even before the feeling of thirst arises. It is best to drink half a liter of water two hours before playing a sport, a glass right before beginning, a glass every 20 minutes while playing and half a liter when it is all over. Minerals are also lost in sweat, and these can be restored with isotonic drinks. In the case of child athletes, adequate water intake is almost more important than in adults because children dehydrate more easily.

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It is not a good idea to exercise right after eating. Your stores of fuel may be highest right then but the stomach is digesting the food and exercise can cause nausea and vomiting. It
is best to wait two hours before running, playing football or swimming. By the way, not all sports involve the same caloric expenditure. Walking burns up 200 per hour, playing tennis 300 to 400, swimming 500, running 600 to 800, and something as routine as climbing stairs 1,100. But only if you do it for an hour.