A Comprehensive Guide to Balanced Nutrition for an Active Lifestyle
The modern day moves quickly and staying busy and productive is crucial to getting the most out of your schedule and preserving your health and sanity. Having an active lifestyle and adhering to personal and professional commitments can be exhausting, and if anything should be prioritised, it should definitely be one's diet and people should be paying close attention to what they eat.
A well-balanced diet and eating regime is of single most importance for not just supporting the body in its natural ‘relaxed’ state, although the body is never fully relaxed and metabolic activity is on a continuum to ensure growth and regulation, but it’s also essential for providing the body with efficient fuel during intense bouts of physical exercise, accommodating peak performance and recovery when pushing the body to its limits, or maybe you’re simply reading a book, although to read a book properly is not all that simple.
In this guide, we'll talk about why balanced nutrition is important for the active lifestyle, and how macro and micro-nutrients have such profound effects on exercise performance, that exhausting one’s self during such physically enduring feats and not fuelling one’s self correctly, can actually be counterproductive and diminish one’s health.
What Are Nutrients and How Many Do I Need?
Balanced nutrition plays a vital role in providing the body with what it needs for performing general maintenance and supporting vigorous activity and exercise. When you engage in physical activity, or even when you sit down and do nothing, your body requires an adequate supply of nutrients to perform at its best.
It goes without saying that if you’re expecting more out of your body in terms of performance, then you’d better be providing it with what it needs in order for it to perform. You don’t run your vehicle without fuel or gas. The body works in the same way and it should be common knowledge by now that you are what you eat, you’re only as good as what you eat, you get out of your body what you put in, and so on.. you’re familiar with the quotes.
If you’re looking to run a marathon, you’ll look to adopt a particular eating pattern to accommodate the goal. If you’re looking to lose fat, gain muscle, or if you’re simply looking for adequate nutrition to fulfil the body's baseline metabolic requirements, proper eating is going to be key to basic function and optimal health and fitness.
Let’s explore the fundamentals of nutrition with a breakdown of the constituents and how they affect the body differently. We’ll start off with defining the macro and micronutrient groups, what these include, and how they influence physiological function.
Macronutrients
Macronutrients are named so because they are the nutrients which the body uses in the largest amounts. A nutrient is a substance that provides nourishment to a cellular structure and is essential for the growth and maintenance of life.
There are three main macronutrients that the body must consume and there’s an ongoing debate around the necessity for one of those groups, carbohydrates, which we’re not going to get in to in any detail in this post, but what can be made clear is that if you provide the body with excess carbohydrates, or anything in excess for that matter, then you’re effectively filling up the tank, which is of a certain size, and allowing the excess to spill all over the forecourt. The spilling of excess substance into the bloodstream, to continue with the car and fuel analogy, is akin to flooding the engine and eventually damaging all the mechanical components in the system, leading to breakdown, disease and dysfunction.
Diabetes is prevalent across modern culture and although this isn’t an article on the causes and dangers of this widespread disease, it’s of no surprise that diabetes is said to be affecting over 500 million people worldwide, with over half of them being undiagnosed because of delayed onset and less than obvious side effects. However, the cause, quite simply, in most cases, is because of the way advancing societies are resorting to high calorific eating habits; large portion sizes, incorrect balance of macros, sweets and treats, and an overall excess in calories, particularly from carbohydrates, which once broken down and absorbed into the bloodstream, require a special hormone called insulin to transport the glucose, or blood sugar, as it is commonly known, to the cells of the body that require energy.
Energy. Most people live a some-what sedentary lifestyle, yet are consuming calories like they’re either preparing for hibernation or have heard of a coming shortage. The excess calories require a constant release of insulin, which in turn is resulting in what is known as insulin resistance and impaired insulin sensitivity. We’ve mentioned needing enough fuel to support physiological requirements at a baseline, but if you’re not needing much more than that, then the surplus in energy is not only exhausting insulin production, but damaging the parts of the system in which insulin is produced, along with where excess energies circulate and eventually congregate.
So, back to the three main food groups; carbohydrates, fats, and proteins, in that order, because the NHS Dietary Guidelines 2024 suggests following a 45-65% carbohydrate, 20-35% fat, and a 10-30% protein daily intake ratio. These three main food groups are the building blocks of balanced nutrition and are key to providing the body with the nutrients it needs to function and survive. And if one wishes to perform optimally, then a balanced diet is going to be crucial.
Let’s define and break down each macro group and provide a list of foods in each to give you a good idea of how much of what you’re consuming is being used, and for what purpose.
Carbohydrates
Carbohydrates have acquired a pretty bad repetition over recent years but are actually the body’s primary source of energy for your muscles and brain, or at least that’s what we’ve been led to believe over the past century. We’re not going to discuss that here. And although there is increasingly significant evidence for keto-adaptation in humans that demonstrates the body’s ability to transition from a primarily glucose-burning mechanism, to utilising ketones and fatty acids for fuel, we’re going to leave that for the scientists to debate.
Main sources of carbohydrates include rice, pasta, potatoes, wholе grains, fruits, and vegetables, and provide sustained and continuous energy, but it’s the timing of consumption that can be the difference between peak and weak physical and cognitive performance.
Fruits and vegetables are great picks because they are naturally low in fat and calories and arе full of vitamins, minerals, fibre, and other nutrients. Researchers are constantly declaring that a sufficient intake of fruits and vegetables is associated with a huge reduction in the risk of chronic diseases, which if we look at the role that fibre plays in the body and its ability to modify digestive and colonic transition because of its striated and absorption properties, it’s not surprising that consuming adequate amounts of fibre can improve digestion and promote the movement of waste products, which are building up, causing blockages, and causing a number of diseases. On the flip side, too much fibre can also clog you up and increase the risk of disease. So the key, as always, is balance.
Proteins
Proteins are the building blocks for life and a sufficient, regular supply of amino-rich nutrition is needed to support muscle growth and repair, and ideally should be equally distributed throughout the day for optimum synthesis. What is under question is how much protein does a person actually need to fulfil basic regulatory requirements, and what sources of protein and why should one favour over others.
When people think of protein what typically comes to mind are animal-based products; milk, cheese, eggs and meats, as these generally contain the most amount of protein per serving. But protein can be found in abundance in nuts, seeds, beans and grains, and can also be found in small amounts in peas, corn, spinach and other plant-based products.
However, it’s going to prove extremely difficult to consume adequate amounts of protein from a plant-based diet if larger amounts of the nutrients are required for those who live a more active lifestyle, although it’s not impossible and many athletes are able to optimise vegan-type diets to sustain their intense fitness programmes.
Protein is crucial for repairing bodily tissues which are constantly breaking down and it’s also needed for the production of different hormones, so you’re going to want to make sure you’re getting enough to properly regulate the endocrine system and maintain body composition and optimum health.
Fats
Fats are often demonised but are essential for hormone production and the absorption of fat-soluble vitamins; A, D, E and K, more on these later. A deficiency in essential fats can impair cognitive function and have profound effects on overall health and well-being. Many studies show that adequate essential dietary fats have been positively correlated with a significant reduction in cardiovascular morbidity and mortality.
Healthy fats found in fish, eggs, nuts, seeds, avocados and olive oil are required for normal physiological functioning and cannot be synthesised by the body, which means that they cannot be produced naturally by the body’s cells, therefore they must be obtained from the diet or as part of a dietary supplement.
Without turning this into a biology lesson, as that would again be best done by the experts, the body is made up of a gazillion cells, each cell has a plasma membrane which separates the cells interior from the external environment, this membrane acts as a permeable barrier which controls the exchange of molecular material, keeping cellular constituents in, and unwanted substances out. These membranes are composed of fatty acids (lipids) and proteins. The importance of essential fats in the diet may now be more apparent, or at least better comprehended. They help regulate the immune system through the formation of healthy membranes and aid in the proper development and functioning of the brain and nervous system. One can simply not do without.
Micronutrients
We’ve covered macronutrients and how the main group of three constitute the primary requirements for basic physiological function and health. Now we have micronutrients, mostly vitamins and minerals, but which are equally as important and only consumed in smaller amounts.
Vitamins
These are essential molecules that are required for proper metabolic function and are nutrients that again cannot be synthesised by the body so must be obtained through the diet. Vitamins perform various roles throughout the body and a steady supply of these crucial nutrients are essential for overall health. A vitamin deficiency is common and can lead to a range of severe health consequences, such as fatigue, shortness of breath, muscle weakness, illness and disease.Vitamins are grouped into two main categories: fat-soluble and water-soluble:
Fat-Soluble Vitamins
Fat-soluble vitamins are stored in the body’s fatty tissues and liver and because they can be stored for extended periods of time they don’t need to be consumed as frequently. Since these vitamins are stored in the body, excessive intake can lead to toxicity.
Examples: Vitamins A, D, E and K.
Water-Soluble Vitamins
Water-soluble vitamins are not stored in the body and are dissolved in water, with any excess typically being excreted through urine. Since these vitamins are not stored in the body, they need to be consumed more regularly.
Examples: Vitamins C and all the B vitamins.
Minerals
We’ve touched on the basics with regards to macro and micronutrients and how these are essential for normal bodily function. For a more detailed guide on nutrition and a more comprehensive understanding on the role of food and supplementation, check out - A Beginner’s Guide to Nutrition: The Role of Macro & Micronutrients in the Body.
Minerals are classically defined as naturally occurring, inorganic compounds that help to maintain strong bones and teeth, are essential in hormone and enzyme synthesis, improve heart and muscular function, and regulate the brain and nervous system.
Minerals are grouped into two main categories: macro-minerals and micro-minerals:
Macro-Minerals
Macro-minerals are named so, just as macronutrients, because they are the minerals which the body uses in the largest amounts but are essential for growth and regulation.
Examples: Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride, Sulphur.
Micro-Minerals
Micro-minerals, also referred to as trace-minerals are again, just as important as their macro counterparts, but are only consumed in smaller amounts in comparison.
Examples: Iron, Zinc, Iodine, Selenium, Copper, Manganese, Fluoride, Chromium, Molybdenum.
Now that we’ve covered the basic elements of nutrition, let’s look at how these can be applied to ensure that we’re properly fuelled and prepared for activity.
Healthy Living & Considerations for Active Lifestyles
Living a healthy lifestyle doesn’t have to be a chore but making the right dietary choices can end up feeling like running a gauntlet. We’ve put together a short guide with some healthy living tips that will help you make the right choices when it comes to food selection, timings, and the key considerations when fuelling your body for activity and exercise, even with a busy schedule that can often make sustaining a healthy routine very difficult.
Diеt Tips for Healthy Living
- Eat Little & Often: Eating in smaller amounts but doing so frequently can maintain efficient metabolic processing and keep you satiated for longer, minimising the desire for snacks and binges which will also help you to maintain a healthy weight and body composition.
- Cooking Oils & Alternatives: Oils and fats play an important role when cooking and when pursuing a healthy lifestyle. Oils are extracted from plant and animal products and Olive Oil is considered the preferred option for cooking and dressings on salads.
- Curb Sugar Consumption: Refined sugars are found in many processed foods. A lot of supermarket products contain a lot of sugars which have zero nutritional value, but pack a lot of calories per serving.
- Seasonings for Taste: When cooking up your favourite dishes it is advised to limit the amount of salt used. Instead, use healthier alternatives to table salt, such as Himalayan pink salt, which is rich in minerals and contains essential trace elements necessary for health and function.
- Fibre is Key for Digestion: Dietary fibres play a crucial role in healthy digestion. Adequate fibre intake, although the carbohydrate cannot be digested by the human stomach, provides cleansing properties and adds bulk to stools in order to improve digestion, absorption and motility, preventing constipation and colon anomalies.
- Staying Hydrated: It is advised to drink at lеast 6-8 glassеs of watеr per day and aim for a clear, or pale-yellow urination to help the kidneys flush out toxins and bacteria.
Eating Before & After a Workout
Fuelling your activities is going to be fundamental to the progress you make towards the goals and targets that you have set for yourself. Ensuring you are properly nourished before, during, and after exercise will enable you to perform and recover optimally, making sure you get the most out of your workouts and prevent you from fatiguing prematurely.
Pre-Workout
Consuming the right amount of nutrients and particularly carbohydrates before a workout is crucial to ensure you have the energy and stamina required to sustain activity and perform at your best. Consider a meal up to 2 hours prior consisting of slow-release carbs for a steady supply of energy during intense workout sessions.
Slow-release carbohydrates include wholegrains, pasta, rice, potatoes and cereals, and will provide slow absorption and a constant trickle of energy for optimal performance.
Timing is Key
Aim to eat a balanced meal containing carbohydrates, proteins, and fats 2-3 hours before your workout. Although it’s the carbohydrates which are going to provide you with the energy levels to sustain intense physical activity, protein has been shown to increase muscle synthesis if consumed before a workout.
If you’re short on time, opt for a smaller snack consisting of carbohydrates and protein 30-60 minutes before exercise.
Caffeine
Caffeine is a stimulant and increases brain and nervous system activity. A moderate amount of caffeine, sourced from coffee, tea, or a pre-workout supplement before a workout can enhance alertness and performance, and is even said to possess anti-oxidative properties which can have a beneficial effect on health and help protect against Alzheimer’s disease.
It’s important to remember, that as with any substance, or even activity, there are limitations and too much of any one thing can have severe health consequences.
Post-Workout
Post-exercise nutrition is critical for recovery, replenishing depleted glycogen stores with carbohydrates and promoting muscle repair with adequate protein is essential for optimising recovery and ensuring that the body’s stores are restocked, and that efficient metabolic processing can take place after exercise. Here are key post-workout nutrition strategies:
The 30-Minute Window
The 30-minute window is a concept which refers to a period of time in which protein is best consumed after a workout for maximising muscle protein synthesis. This anabolic window of opportunity has often been considered as one of the most critical timings for consuming essential nutrients.
Aim to consume a combination of carbohydrates and protein within 30-60 minutes after exercising. This window is said to be when your body is most receptive to nutrient absorption.
Carbohydrates
Briefly mentioned above, carbohydrates are crucial to replenish glycogen stores depleted during intense activity. Glycogen is stored in the liver and muscles and is the body’s primary energy source. Fast-acting carbs include fruits, white rice, quinoa, sweet potatoes, or white bread and can quickly replenish the body and help tired muscles with the repair process.
Protein
Prioritising protein intake is essential to support muscle repair and growth after exercise. Whey protein, found in dairy, is a typical source of protein which is fast acting and absorbed almost immediately to begin the repair of broken muscle tissues. Other sources of lean protein include chicken, fish and eggs and are staple in a protein-rich diet for optimising protein synthesis and recovery.
Hydration
Dehydration can significantly impair cognitive and physical performance and hinder the recovery process. Aim to drink between 6-8 glasses of water throughout the day and consider a sports drink while you exercise to provide the body with the water and electrolytes it needs to optimise function and performance.
Electrolyte Balance
Electrolytes are essential minerals which help balance water and PH levels throughout the body and an insufficient regulation of these minerals can cause significant health issues. Include foods or drinks that provide electrolytes, such as potassium and sodium, to help restore balance, support muscle and nerve function, regulate metabolic waste, and prevent muscle cramps after intense exercise sessions.
Why is Hydration so Important?
Water is a critical component and makes up around 60% of the human body, and staying hydrated is crucial for not just those living active lifestyles, but for the regulation of almost every physiological function. Water acts as a transport medium and shuttles nutrients and waste products throughout the body, it’s essential for regulating body temperature, it plays an important role in certain chemical reactions, it lubricates the joints, helps to maintain skin elasticity, the list goes on.
The general recommendation is to drink between 6-8 glasses of water daily, but this can vary depending on factors such as climate and activity levels. Individuals who participate in intense exercise may require significantly more than this general recommendation and are advised to stay well hydrated when working out to replace lost fluids through sweat and increased metabolic activity.
Keeping track of your water intake has never been easier and filling up a sports water bottle with dedicated measurements and timing recommendations will ensure you stay hydrated all day.
Supplements & Their Potential Benefits
While it's always best to obtain nutrients from whole foods, there are certain supplements which can be of great benefit, especially for active individuals who place increased demands on their body and expect high levels of performance in return. For example,
- Creatine: Creatine is a naturally occurring bodily compound synthesised in the liver and kidneys and transported to muscle cells to supply continuous energy during workouts. It can be sourced from protein rich foods and has been shown to enhance muscle strength and power, particularly during high-intensity activities and weightlifting.
- Fish Oils: Fish oils are derived straight from the source, the tissues of oily fish, which are rich in two different omega-3 fatty acids; docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These compounds are found in mackerel, salmon, trout and shellfish, and have profound anti-inflammatory properties. As seafood isn’t for everyone, it is advised to supplement with omega-3’s to improve heart and brain function and reduce inflammation in the joints.
- Vitamin D: Vitamin D supplements may be necessary for individuals with limited sun exposure, as this vitamin plays a significant role in bone health and muscle function by regulating levels of calcium and phosphate in the body. These minerals are critical to human physiology as they are required for neuromuscular function and skeletal mineralisation. Low levels of these minerals can cause osteoporosis and arthritis.
Keeping Weight & Treats in Check
Maintaining a balanced diet and sticking to a healthy lifestyle does not mean you have to eliminate all indulgences. Although if you’re considering an act as just that, then you’re probably spoiling yourself anyway. But since we’ve evolved, and so have our preferences for sweet treats, allowing yourself the occasional ‘cheat’, but labelling them as just that can satisfy those cravings on occasions, creates a sense of stigmatisation towards those menacing sugars, and help to promote long-term dietary success.
The key is to strike a balance between nourishing your body with nutrient-dense foods and enjoying those indulgences in moderation. Incorporate your favourite treats into your meal plan, occasionally. Don’t let them take precedence over your healthy eating schedule, and when you do allow yourself the ‘earned’ treats, savour them mindfully.
Remember, a healthy lifestyle is about finding sustainable habits that you can enjoy for the long haul. Confining yourself to a strict dietary regime without giving yourself the freedom to enjoy the things that you like, again, in moderation, will become dull, boring, dissatisfying, and it’s unlikely that you’ll stick it out.
Diet, Dining & Travelling
Travelling and dining out when you’re trying to maintain a healthy living schedule can prove difficult when dietary options, particularly healthy ones, can be in limited supply, and expensive. Here are some practical tips to ensure you make informed and nutritious choices, allowing you to keep your health in check, even when on the move.
Planning & Consideration
Before embarking on your journey, take the time to research local restaurants and familiarise yourself with what’s on the menu. Identify places that offer healthier options, and consider packing a selection of nutritious snacks if the places you’re visiting don’t accommodate your strict selection of food choices.
This preparation ensures that you’re able to consume the healthier food options and you're armed with alternatives, making it easier to resist the temptation of the less healthy options, so you can adhere to your schedule even when away from home.
Embrace Mindful Eating Habits
It’s become all too prevalent in modern times and particularly in busy western societies for people to be ignorant in regard to what they’re eating. Consuming vast amounts of carbohydrate and sugar rich foods because they are in plentiful supply, cheap, and they simply taste too good to miss.
Practising mindful eating habits by controlling portion sizes, being selective of one's consumptions, eating slowly, and savouring each bite allows your body to register fullness, prevent overindulgence, and have an appreciation for what’s being eaten. It is important to tune in to your body's hunger and fullness cues, promoting a more intuitive and conscious approach to your meals.
Prioritise Hydration
We’ve been here before, but water is your best companion. Opt for it as your primary beverage and carry a reusable water bottle with you, like the sports water bottle with dedicated measurements and timing recommendations, mentioned above.
Staying hydrated not only supports overall health but also helps control appetite, reducing the likelihood of unhealthy snacking and promoting healthy living.
Personalised Nutrition
When looking to optimise health and well-being, prioritising with a balanced diet and nutrition plan is going to be key to success. Tailoring a nutrition plan to meet specific individual requirements is going to ensure that the body is provided with adequate nutrition to meet your health and fitness goals, whether that be to lose weight, increase muscle mass, or to simply stay healthy, fit and functional.
There are a number of factors that are going to need to be considered when putting together a suitable meal plan and you are going to want to pay close attention to overall calorific requirements to make sure you’re eating the eight amounts, at the right times, in order to fuel your goals. If your goal is to lose weight, then a calorie deficit ensures that you’re not consuming more calories than your body needs, providing just enough to fuel your daily activities and fulfil basic physiological requirements. If your goal is to gain weight, then a calorie surplus is going to be required to ensure that your body has enough nutrition to fuel those daily activities, plus extra calories to support weight gain.
It’s important to remember that all foods contain calories. Carbohydrates contain around 4 calories per gram. Fats contain around 9 calories per gram. Protein contains around 4 calories per gram.
Using a Calorie Calculator can help estimate the number of calories that you need to consume each day. You can input basic information and generate an average for your caloric requirements.
Tailoring to Individual Needs
This has been touched on above but now let’s understand in a bit more detail what tailoring a diet to individual needs actually means. Creating a personalised nutrition plan involves understanding unique factors that influence dietary requirements. Consider age, gender, activity levels, and health status to customise your nutritional goals and create a meal plan that is suited to your lifestyle and overall targets.
As we age, we require less calories as the body isn’t going through the same processes of repair and growth like it once was. Therefore, basic metabolic requirements are reduced and so should the intake of calories. Males typically have higher body mass than females and tend to adopt more physical lifestyles, so require higher amounts of calories to support the extra tissue and workload. These considerations must be implemented into your nutrition plan and can be the difference between hitting your health and lifestyle goals, and failing at the first hurdle.
Food prep services like Hello Fresh are becoming increasingly popular and offer a range of meal plans that can accommodate various requirements and dietary restrictions.
Consulting with Professionals
Seeking guidance from registered dietitians or nutritionists will ensure you take a well-informed approach to healthy eating. Professionals can assess individual nееds, address deficiencies, and design a sustainable meal plan through defined targets, progress monitoring, and the fostering of a successful and attainable nutrition journey.
You can find a dietician on the British Dietetic Association website, or speak with your local health practitioner for a consultation.
Adapting to Preferences & Lifestyle
Flexibility is key. A personalised plan accommodates a perfect balance and a variety of foods from all food groups to meet dietary requirements and preferences, and fits seamlessly into your daily routine, making it more likely to be enjoyed and sustained over long periods. A flexible plan will not prohibit foods, although there are obviously certain foods that are best avoided, such as processed foods, for example. If there are certain foods that you enjoy and dislike, then catering to those preferences in a dedicated meal plan will make the routine enjoyable, and prevent you from becoming bored and dissatisfied, which won’t take too long if all you’re consuming is plain, tasteless food options.
Sеtting Rеalistic and Achiеvablе Goals
Establishing realistic nutritional habits is going to еnsurе that stеady, continuous progrеss is made towards your health and fitness goals and that successful execution of set meal plans and schedules, designed purposely to meet the exact requirements of the individual, will bare fruit and motivate adherence to the routine and its cause.
Following any type of plan demands commitment, so make sure that the structure is realistic, the goals are attainable, and that every once in a while you allow yourself the freedom to indulge in the less ‘healthy’ options, if you wish to do so.
Finding the Balance for Health & Well-Being
Balanced nutrition is the foundation for an active and healthy lifestyle, but finding the balance can be a challenge, especially with the hoards of available information online and the human beings natural proclivity to seek out what is hedonistically pleasureful.
By understanding the role of macronutrients and micronutrients, managing calorie intake, and implementing pre-and post-workout nutrition strategies, you can fuel your body for success, while curbing your indulgent appetite for those instantaneous and momentary gratifications that must at times be sacrificed, in order to achieve those higher order goals.
Hydration, healthy snacking, and finding a balance between nutrition and those temptations are key components of maintaining a balanced diet and healthy living lifestyle. Whether you're travelling or dining out, or trying to lose, maintain, or gain weight, with proper planning and preparation, you can make wholesome choices that reflect your goals, keeping your appetite satisfied and satiated, and ensuring you progress towards the best version of yourself.
Remember, your nutrition is a lifelong journey, and by prioritising with a balanced and sustainable meal plan, you'll be well on your way to achieving your fitness goals while maintaining a healthy body and positive mindset.
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