LAUSR

Diet Composition Generally, recreational exercisers ormoderately active adults should consume a diet made up of 50% to 55%carbohydrates, 12% to 15% proteins, and 30% to 35% fats. With increased duration and intensity of exercise, the percentage of energy coming from carbohydrates should increase by 5% to 10% with subsequent decreases in energy from protein and fat (1). Diet can be further broken down into major food groups: fruits, vegetables, grains, meats and fish, dairy, and fats and sugars. Daily fruits and vegetables should represent a variety of colors and be as close to their natural state as possible. Bread, cereal, pasta, rice, and potatoes also should be consumed as close to their natural state as possible; everyone should limit the consumption of grains and potatoes that are fried, highly processed, or covered in fatty sauces or spreads. Fish and seafood, poultry, land animals, andmeat alternatives provide protein and essential fats. Athletes should choose lean meats or remove the fat and/or skin of the animal before eating. Battered or fried fish and processed meats should be avoided; oily fish, like salmon should be consumed at least once a week. Low-fat dairy options are recommended; yogurt with live cultures provides preferable probiotics. Fats, oils, and sugars provide essential and nonessential fats, vitamins, and carbohydrates and should be kept to a minimum in the diet (1) (Table 1).