Physical Activity and Nutrition: Impact on Health

1. Introduction

The main effects of physical activity on our body are:

• Slows physical deterioration that comes from age and inactivity.
• Reduces the chance of becoming overweight.
• Improves muscle function, and helps prevent respiratory and heart diseases.
• Provides a good general physical condition.

The energy expenditure required to maintain health through physical exercise must be met by a proper diet tailored to the individual's activity level. For example, intense exercise and poor diet are incompatible. A healthy diet provides the energy we need by consuming the right proportions of major nutrients (fats, proteins, etc.).

2. Basic Elements of a Proper Diet

• Carbohydrates

  Provide 50% of our energy needs. They are essential for brain function and are found in milk, pasta, rice, fruit, etc.

• Fats

  Provide between 30% and 40% of our energy. Fats can be saturated (meat, eggs, milk) or unsaturated (oils, vegetables, nuts).

• Proteins

  Provide between 10% and 15% of our energy. Found in meat, fish, eggs, and milk, proteins are necessary for normal cell function and help produce antibodies that fight infection.

3. Energy Calculation

The energy we need depends on our energy expenditure, which varies based on the type of exercise and lifestyle habits. For example:

• Sedentary people: consume between 1500 and 2500 calories/day.
• Active people: consume between 2500 and 3000 calories/day.
• Athletes: may consume up to 5000 calories/day.
• Cyclists: may consume up to 10,000 calories/day.

According to scientific research, the additional energy required for sports should come from carbohydrates, fats, and proteins. This energy is converted into glycogen, which quickly reaches the muscles and is essential for anaerobic endurance. One way to monitor our calorie intake is by tracking our weight. If we consume more calories while maintaining the same level of activity, our weight will increase. Conversely, if we reduce our calorie intake, our weight will decrease.

4. Adapting Energy Sources

The energy sources used by our body vary depending on the type, intensity, and duration of exercise. Long-term, medium-low intensity exercises use glycogen from carbohydrates. After 25 to 30 minutes, we start using fats as an energy source. In short-duration, high-intensity exercises, we do not use fat as an energy source; we only use glycogen produced by carbohydrates. Consequently, the need for a balanced diet is not determined by aesthetic reasons but by the energy expenditure of each individual.