Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training. Buschmann JL, Buell J. Sports nutrition. In: Miller MD, Thompson SR. Philadelphia, PA: Elsevier; chap Riley E, Moriarty A. In: Madden CC, Putukian M, Eric C.

McCarty EC, Craig C. Young CC, eds. Netter's Sports Medicine. Philadelphia, PA: Elsevier; chap 5. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance.

J Acad Nutr Diet. PMID: pubmed. Updated by: Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA.

Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. Nutrition and athletic performance.

You are more likely to be tired and perform poorly during sports when you do not get enough: Calories Carbohydrates Fluids Iron, vitamins, and other minerals Protein.

However, the amount of each food group you need will depend on: The type of sport The amount of training you do The amount of time you spend doing the activity or exercise People tend to overestimate the amount of calories they burn per workout so it is important to avoid taking in more energy than you expend exercising.

Complex carbohydrates are found in foods such as pasta, bagels, whole grain breads, and rice. They provide energy, fiber , vitamins, and minerals. These foods are low in fat. Simple sugars , such as soft drinks, jams and jellies, and candy provide a lot of calories, but they do not provide vitamins, minerals, and other nutrients.

What matters most is the total amount of carbohydrates you eat each day. A little more than half of your calories should come from carbohydrates. You can satisfy this need by having: Five to ten ounces to milliliters of a sports drink every 15 to 20 minutes Two to three handfuls of pretzels One-half to two-thirds cup 40 to 55 grams of low-fat granola After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily.

We encourage you to use the hashtag NIAHealth in your social media posts to connect with people and organizations with similar goals. Eating a healthy diet and exercising often can help control or delay health issues associated with aging, like high blood pressure and diabetes.

Set short-term goals to achieve and maintain a healthy diet and exercise routine. For more information about healthy eating and exercise. An official website of the National Institutes of Health.

Home Health Topics A-Z Healthy eating, nutrition, and diet Diet and Exercise: Choices Today for a Healthier Tomorrow Share: Print page Facebook share Linkedin share X social media share.

Diet and Exercise: Choices Today for a Healthier Tomorrow Español Lifestyle choices you make today can lead to a healthier future. Your body makes triglycerides or gets them from the foods you eat and from broken-down stored body fat.

High levels of triglycerides may increase your risk of heart disease and stroke. Water intake is the amount of water we all need to drink. How much you need depends on your body type, your activity level, and the weather where you live. Your intake includes fluids that you drink and fluids that you get from food.

Alternative accessible version pdf. MedlinePlus; National Heart, Lung, and Blood Institute; National Institute of Diabetes and Digestive Kidney Diseases. The start of winter often means the worst part of cold and flu season, and with that, the dreaded ear Eczema: What is it?

Eczema is a skin condition that makes your skin dry, itchy, and inflamed. It can show Health A-Z Anxiety Antidepressants Breast Cancer Cholesterol COVID Hypothyroidism Palliative Care Physical Activity Skin Conditions View all topics NIH Research Research Highlights NIH Technology Breakthroughs Meet the Researchers Resources at NIH Issues Current Issue Past Issues Archived Issues Multimedia Video Infographics Health Fast Facts All Multimedia About Contact us Subscribe Email Updates Search Search.

Physical fitness and nutrition: Know your terms. Staying healthy includes exercising, eating nutritious food, getting enough sleep, and caring for your overall well-being. Understanding these terms can help you make the most of your exercise routine and eat a healthy and balanced diet.

Always consult your doctor before beginning any exercise program. Physical activity terms Physical activity is any body movement that works your muscles and takes more energy than resting.

Aerobic exercise is activity that requires moving your large muscles such as, those in your arms and legs. It makes you breathe harder and makes your heart beat faster than usual. Over time, regular aerobic activity makes your heart and lungs stronger.

Running, swimming, walking, and biking are a few examples of aerobic exercise. Flexibility training is exercise that stretches and lengthens your muscles. It can improve your joints and muscle flexibility, which can help prevent injuries. Some examples are yoga, tai chi, and Pilates.

It can improve your bone strength, balance, and coordination. Some examples are push-ups, lunges, and bicep curls. Maximum heart rate is the fastest your heart can healthily beat based on your age.

Target heart rate is how fast your heart should beat when you exercise based on your age. Nutrition terms Food and drinks provide the energy and nutrients you need to be healthy. Fiber is found in plants like fruits, vegetables, and whole grains. Fiber makes you feel full faster and for a longer time.

It also helps to lower cholesterol levels and can prevent constipation.

Young athletes who are trying to lose weight should work with a registered dietitian. Experimenting with diets on your own can lead to poor eating habits with inadequate or excessive intake of certain nutrients.

Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training. Buschmann JL, Buell J. Sports nutrition. In: Miller MD, Thompson SR.

Philadelphia, PA: Elsevier; chap Riley E, Moriarty A. In: Madden CC, Putukian M, Eric C. McCarty EC, Craig C. Young CC, eds. Netter's Sports Medicine. Philadelphia, PA: Elsevier; chap 5. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance.

J Acad Nutr Diet. PMID: pubmed. Updated by: Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA.

Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. Nutrition and athletic performance. You are more likely to be tired and perform poorly during sports when you do not get enough: Calories Carbohydrates Fluids Iron, vitamins, and other minerals Protein.

However, the amount of each food group you need will depend on: The type of sport The amount of training you do The amount of time you spend doing the activity or exercise People tend to overestimate the amount of calories they burn per workout so it is important to avoid taking in more energy than you expend exercising.

Complex carbohydrates are found in foods such as pasta, bagels, whole grain breads, and rice. They provide energy, fiber , vitamins, and minerals.

These foods are low in fat. Simple sugars , such as soft drinks, jams and jellies, and candy provide a lot of calories, but they do not provide vitamins, minerals, and other nutrients.

What matters most is the total amount of carbohydrates you eat each day. Check out materials you can use to spread the word about the importance of physical activity. PCSFN is proud to recognize NYSS Champions for their work promoting youth sports participation and supporting the NYSS.

Find NYSS Champions and learn about their work. Linking to a non-federal website does not constitute an endorsement by ODPHP or any of its employees of the sponsors or the information and products presented on the website.

gov President's Council. Video: 4 Things to Know About PCSFN. Water intake is the amount of water we all need to drink. How much you need depends on your body type, your activity level, and the weather where you live. Your intake includes fluids that you drink and fluids that you get from food.

Alternative accessible version pdf. MedlinePlus; National Heart, Lung, and Blood Institute; National Institute of Diabetes and Digestive Kidney Diseases.

The start of winter often means the worst part of cold and flu season, and with that, the dreaded ear Eczema: What is it? Eczema is a skin condition that makes your skin dry, itchy, and inflamed.

It can show Health A-Z Anxiety Antidepressants Breast Cancer Cholesterol COVID Hypothyroidism Palliative Care Physical Activity Skin Conditions View all topics NIH Research Research Highlights NIH Technology Breakthroughs Meet the Researchers Resources at NIH Issues Current Issue Past Issues Archived Issues Multimedia Video Infographics Health Fast Facts All Multimedia About Contact us Subscribe Email Updates Search Search.

Physical fitness and nutrition: Know your terms. Staying healthy includes exercising, eating nutritious food, getting enough sleep, and caring for your overall well-being. Understanding these terms can help you make the most of your exercise routine and eat a healthy and balanced diet.

Always consult your doctor before beginning any exercise program. Physical activity terms Physical activity is any body movement that works your muscles and takes more energy than resting. Aerobic exercise is activity that requires moving your large muscles such as, those in your arms and legs.

It makes you breathe harder and makes your heart beat faster than usual. Over time, regular aerobic activity makes your heart and lungs stronger. Running, swimming, walking, and biking are a few examples of aerobic exercise.

Flexibility training is exercise that stretches and lengthens your muscles. It can improve your joints and muscle flexibility, which can help prevent injuries.

Some examples are yoga, tai chi, and Pilates. It can improve your bone strength, balance, and coordination. Some examples are push-ups, lunges, and bicep curls. Maximum heart rate is the fastest your heart can healthily beat based on your age.

Target heart rate is how fast your heart should beat when you exercise based on your age. Nutrition terms Food and drinks provide the energy and nutrients you need to be healthy. Fiber is found in plants like fruits, vegetables, and whole grains.

Fiber makes you feel full faster and for a longer time. It also helps to lower cholesterol levels and can prevent constipation. Sugar is a type of simple carbohydrate that tastes sweet.

Your digestive system breaks down sugar into glucose, and your cells use the glucose for energy.