Diverse and healthy food includes a balanced mix of carbohydrates, fats, and proteins. The basics of good nutrition are highlighted in this article by nutritionist Siret Saarsalu, and these pieces of advice should be applied in your own active fitness life.

Carbohydrates

The body’s carbohydrate stores are relatively small, and during exercise, most energy is indeed derived from fat reserves. However, adequate carbohydrate intake is crucial for performance in two significant aspects:

1. For performance efficiency, carbohydrates are more readily available fuel for the body compared to body fats. However, carbohydrates are quickly depleted, so during activities lasting longer than an hour, it’s beneficial to consume them in forms like sports drinks or gels during competitions or other intense performances. The body immediately uses externally supplied sugars once absorbed, as burning carbohydrates is easier. During training, it’s also beneficial to train the body to use internal energy stores rather than snacking on snacks during the run.
2. Refilling carbohydrate stores is important for recovery. In actively training individuals, a carbohydrate deficiency affects recovery and continuously impacts performance. While the importance of proteins for recovery is often emphasized, carbohydrates are the body’s fuel without which exercising is not possible. The role of proteins in recovery is more about accelerating tissue repair rather than energy levels.

The quality of carbohydrates matters. The glycaemic index indicates how long the carbohydrate in the food can maintain blood sugar levels. Sugary treats have a high glycaemic index, causing a rapid rise and fall in blood sugar, leading the body to crave more food.

Whole grain products have the lowest glycaemic index, slowly raising blood sugar levels and keeping them steady for longer. This provides sustained energy and makes it easier to control and plan your eating. Additionally, these products contain more nutrients and trace elements, so by choosing long-chain carbohydrates, you achieve more than one goal in a single move.

The glycaemic load index considers how much food with the same glycaemic index can be consumed to obtain the same amount of energy. For example, carrots and white bread have the same glycaemic index, but to get the same amount of carbohydrates, you can eat six carrots or two slices of white bread. Or, for comparison, 1.2 kilograms of strawberries or half a croissant.

Fats

Regarding fats, those aiming for healthy nutrition should distinguish between saturated and unsaturated fats, namely solid and soft fatty acids. Meat and dairy products contain saturated fatty acids. Unsaturated fatty acids are important for cell function. Oily fish and various seeds are easy sources of polyunsaturated fatty acids.

-A good fat composition in the diet prevents inflammation, which is important for joint health and injury prevention, says Saarsalu.

Even if the intake of soft fats is generally in good order, many diets have a poor balance between omega-3 and omega-6 fatty acids. Saarsalu offers a practical tip to move towards balance:

-A seed mix containing half linseeds and half evenly distributed sunflower, sesame, and pumpkin seeds contains a perfect fat composition. It is good to grind linseeds so that they are absorbed in the digestive tract. The mixture can be prepared in advance in the refrigerator, enjoyed with all kinds of meals and snacks, and it stays fresh for a week.

Unplanned carbohydrate intake often leads to choosing desserts. They contain sugar and trans fats, which are harmful to cell structure. Trans fats are artificially produced fats that the body does not recognize as different, using them as building blocks for cells. For example, fast food, snacks, ready-made cookies and pastries, processed meat, sausages, margarine, and they also come from heating vegetable oils.

What kind of fats does Saarsalu choose for cooking?

-For bread instead of margarine, I choose butter. The best cooking oil is cold-pressed olive oil, stored in a dark glass bottle.

Proteins

-Adequate protein intake is usually not a problem. Protein is needed for 2-3 grams of the exerciser’s body weight per day, and extra intake has not been shown to be beneficial, says Saarsalu.

The goal of many exercisers may be weight loss, and sometimes reducing body fat or weight is also in the athlete’s program. Saarsalu illustrated the importance of protein through a weight loss study: Half of the study participants consumed only 1g/kg of protein over two weeks, and the other half 3g/kg. The average weight loss in the first group was three kilograms in two weeks and in the other group was 1.5 kg. The same amount of fat was burned in both groups, but muscle was lost from the first group because they did not get enough protein.

Water and fluid balance

Maintaining fluid balance is important because even a two percent fluid loss reduces performance. In performances lasting over an hour, it is recommended to drink water during training. The balance is easy to achieve after training in shorter workouts by drinking water bottles (4-7 dl) per workout.

Fluid loss is recognized by the dark colour of urine. When there is no sweat, it can cause cramps and headaches. The ability to focus decreases. As a rule of thumb, water should be drunk 1-2 litres a day, plus a drinking bottle (4-7 dl) per workout hour.

The body’s fluid balance can also be monitored on the scale. If before exercise weighs 60 kg and after exercise 59 kg, fluid loss has occurred per litre. To correct the imbalance, drink 150 % of the amount lost, so in this case 1.5 litres.

With just a few basic adjustments, you can significantly improve your well-being and endurance during workouts. Although only a few things are listed here, they are ultimately significant pieces of a healthy diet.

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