Maintaining a regular, effective fitness regime requires energy in the same way that a motor requires fuel. If we maintain high levels of physical activity but do not eat enough of the correct foods to sustain ourselves, our bodies are put at risk, and suffer many negative consequences as a result. Muscles and tissues that are not properly supported by nutrition become strained through a lack of energy.

Energy is received by eating the right proportions and combinations of carbohydrates, proteins and healthy fats and maintaining a healthy fluid consumption throughout. If you are exercising regularly, exerting yourself significantly, ensure that most of your calories come from carbohydrates. In fact, you should aim to get up to 65% of your calories from carbs and only about 15% from proteins. These carbohydrates should be made up of fresh fruits, vegetables (carrots, sweet potatoes and beetroot), brown rice, barley, wholewheat bread, etc… The best proteins are found in lean meat, chicken / turkey, beans, lentils, peas and nuts.

Do not completely deprive your body of fats as there are certain fats that are essential for you to be able to function in a healthy and efficient way. In fact, fat should make up at least 15% and up to 35% of your daily calorie intake, provided that it is the correct fat. Unsaturated fats are those that come from certain fish, olive oil (virgin or extra virgin), nuts and avocado pears and are the best for your system.

Many people who go to the gym after a busy day in the office prefer to have a snack before their workout. It is essential that this be something that will provide enough energy to sustain your workout, but not be too much to be burned off. The best option (even above a protein bar) is a handful of trail mix (seeds, nuts and dried fruit) or a granola bar. These are easily digestible and rich in good carbohydrates, some fat and a little protein. The combination of these provides energy that can be released slowly (unlike the sugar burst of candy or chocolate). If there is no time for such a snack, you will do well to opt for a sports drink or sports bar that is carbohydrate-based. Avoid those on which label “hydrogenated oils” and “high fructose corn syrup” appear.

So, to sustain your energy levels throughout the day, eat SLOW-RELEASE carbohydrates and energy-rich foods. Before a workout, cram in something that will release energy more quickly, so that you have a burst (QUICK-RELEASE) of power. Do not forget to replenish your fluid supply by drinking plenty of unflavoured water during, before and after your workout. Of course, after an intense session at the gym, your supplies are depleted and you will need to “refuel”. Rather than wolfing down heavy foods that will be difficult to digest and will make you sluggish, eat a healthy diversity of lean proteins, fruit and vegetables.

Your priority needs to be the adoption of a balanced approach to eating. Starving yourself of “bad” foods does not benefit you or your weight loss initiative in the long run. Rather, it is more likely to bring on a binge. By balancing your proteins with some good fats and plenty of carbohydrates, you are sure to have the energy to endure a meaningful workout.