We need three major nutrients to stay healthy and fit: carbohydrates, fats, and protein. With high intensity workouts, carbohydrates are the main source of energy. There are two types of carbohydrates that our body requires. Simple carbohydrates are basic sugars that break down quickly. On the other hand, complex carbohydrates have complicated structures that take longer to break down. Carbohydrates are needed to metabolize fats. Poly and monounsaturated fats in our body keep our metabolization up and running after a workout. Proteins keep us feeling full so there are less cravings after workouts.
An active lifestyle changes the amounts of nutrients your body needs. For high intensity workouts, an increase in iron, vitamin C, and vitamin E is beneficial. There are many healthy snacks that could fill the nutrition blanks in the fitness diet. Brazil nuts have high amounts of selenium. Dried mango adds vitamin C, fiber, and iron. Chickpeas will give rich amounts of iron, fiber, and protein. Raisins are also a good source carbohydrates, iron, and fiber. Almonds would provide vitamin E, fiber, and protein. Sunflower seeds give high amounts of vitamin E and B-complex vitamins. Hazel nuts are very rich in vitamin E, protein, and fiber.
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