An overview of nutrition for sport and exercise

Effective Weight-loss

When we are active, we should adhere to the principles of the Eatwell Guide by eating a healthy, varied diet

Physical activity uses more energy (calories). You may find you need more food to compensate for the extra energy you use if you do not intend to lose weight. Maintaining good hydration is also important.

There are many benefits to eating well for physical activity and sport, including:

Sports or activities that allow you to perform well;
Preventing injuries and illnesses;
Recovery after exercise or a training program is essential.

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The type and amount of physical activity that an individual prefers will determine the type of diet that is most effective

You can either start getting more active right now, meet the guidelines for moderate activity (150 minutes per week) or become more active at a higher level (for example, training for an endurance event or doing team sports). Sport nutritionists and dietitians can provide nutrition advice tailored to the specific requirements of professionals athletes.Make sure your diet contains plenty of low-energy dense foods (like fruit, vegetables, wholegrains, soups, stews, and lower fat foods). It is possible to reduce your calorie intake by choosing this type of food without having to worry about consuming smaller portions. This is a way to measure energy content (calories) in food.

Losing weight requires physical activity

By engaging in physical activity, you increase your energy expenditure (calories used), since you use more energy for breathing, heart rate, and metabolism while exercising.

Losing weight is not simply a matter of getting more active and calorie intake still has a significant impact on losing weight. Controlled diets and physical activity are key to successful weight loss programs. Maintaining weight loss requires staying active as well. People in the US who maintain their weight loss tend to spend less time doing sedentary activities such as watching TV in their free time and spend about an hour a day being active (usually walking).

In addition to burning calories, physical activity can help preserve muscle tissue and increase body composition and muscle size as you lose fat. As a result of physical activity and spending less time sitting, you are less likely to develop chronic diseases.

Try not to consume too many sugar-sweetened beverages, such as sodas and milkshakes, since research suggests that liquid calories are not nearly as satisfying as solid calories. 



Information reviewed by Sarah Siddique ACE Certified Fitness Nutrition Specialist, Certified Personal Trainer

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