An archived note from November 2011 discussed nutrition for people who exercise. It argued that natural food is the best starting point, while acknowledging debate about how much organic food really differs from ordinary food. This page offers a general, cautious summary and is not medical advice.
Food first
For most active people, a varied diet covers their needs: carbohydrates for energy, protein for muscle repair, fats, vitamins and minerals, and plenty of fluids. Fresh fruit, vegetables, whole grains, dairy or alternatives, eggs, fish and lean meat all contribute.
Heavier training
The archived piece said that people who push their bodies hard, as in weightlifting or swimming, burn through energy and protein quickly and need to replace them so that muscle can rebuild. Athletes sometimes add sports supplements to meet higher targets, but the need depends on the individual, the sport and the training load.
Smoothies
Blended fruit and berry drinks were suggested as a natural way to top up vitamins. They can be a useful snack, although they also contain sugars, so portion size matters.
Cautions
- Supplements are not a substitute for a balanced diet.
- Quality and labelling vary between products, and some contain ingredients banned in competitive sport.
- Taking more than the recommended amount can cause harm.
- People who are pregnant, on medication or managing a health condition should seek professional advice first.
Getting advice
A doctor, registered dietitian or sports nutritionist can assess what you need. Authoritative public-health bodies publish general guidance on healthy eating. For the organic angle, see organic food.