While exercise is an important part of fitness—impacting metabolism, hormones, neurological activity and muscle function—specific nutrients are the fuel driving the body toward optimal performance. Eric Heiden, founder of the Sports Performance Center at the University of California, Davis, noted in The Daily Journal that the interaction between diet and exercise is critical.
Marlia Braun, a health nutritionist at the center, said she works with athletes to make positive dietary choices, instead of common practices such as avoiding food groups, severely restricting calories or skipping meals. She advises making positive dietary choices in all food groups. For example, people on low-carb diets may be missing the opportunity to fuel the body with glycogen, which is used for energy during exercise. Instead of picking breads and rice, try fiber-rich beans, whole grains and produce to enhance satiety.
Protein also helps people feel fuller, and the body breaks down the protein consumed in the diet into specific amino acids. Braun suggests including a lean protein at every meal. And to accompany it, make room for some healthy fats, such as omega-3 or omega-6 essential fatty acids from nuts, vegetable oils, flaxseed and fish.