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High Energy Diet – Introduction
In our everyday working practices more and more of us are undertaking physically strenuous tasks, or partaking in high octane, vigorous exercise or sports. Therefore, as this is the case the normal ‘balanced diet’ should be amended to take all of these factors into account, thus providing you with the extra nutrients you need.

For example, some of the things you need to bear in mind are that because your body needs more energy, your carbohydrate needs will be greater, plus there will also be a fare chance that you’ll need more fat too. In addition vitamins, minerals and antioxidants will play an important role too.

High Energy Diet – Nutrition
In regards to nutrition, only carbohydrates and fat provide the body with the type of energy required for physically taxing movement. When I talk about carbohydrates, it’s more of a view of glycogen. Glycogen is made of glucose blocks, which are produced when carbs or digested. These energy rich elements are stored in the liver and muscles waiting on stand-by until they are needed.

The reason why glycogen is so important, especially where a high energy diet is concerned, is down to the fact that when the body is involved in strenuous activities it will draw on these reserves and convert the glycogen back to glucose. All this activity along with fat plays a vital role in providing the muscles with the energy they need.

The downside to glucose is that body can only store a relatively small amount of it, so when it runs low the muscles become fatigued. Therefore you’ll understand that if you regularly partake in vigorous activities, then as part of a high energy diet, you’ll need to constantly consume foods rich in starchy carbohydrates, such as potatoes, pasta and rice, to maintain your glucose levels.

High Energy Diet – Aerobic v Anaerobic
In the last section I outlined the important part that carbohydrates and fat play in the high energy diet. However, what I didn’t explain was that the glycogen and fat used is dependent on how long and how hard the physical activity being undertaken lasts for. For example, aerobic tasks are less strenuous than anaerobic ones, but last for longer. In the case of the former, the body will initially use up glycogen, but as this runs out it will switch over to the stores of fat. In the case of the latter, which includes sprinting, weight lifting and other explosive activities, the body will just opt for glycogen, because of the immediate need for energy in large quantities.

High Energy Diet – Essential Vitamins and Minerals
What you may, or may not know, is that certain vitamins play a huge part in the way that the body’s energy is processed – for example vitamin B, which is found in meat, fish, poultry, eggs and pulses work together in order to release the aforementioned energy from food. In many cases, if you increase your carbohydrate intake then you’ll need to do the same with vitamin B. In addition to vitamin B, co-enzyme Q10 works in pretty much the same way.

Next, vitamin C is a necessity in the exercise process, because it helps the body repair damaged body tissues, which can often result from vigorous activities. In addition this vitamin helps the body absorb iron, which plays an important role in providing the muscles with the oxygen they need to function efficiently.When it comes to minerals, these are an essential player in the whole high energy diet scenario too. This is because when strenuous physical activities are performed, the body sweats. This sweating can be a considerable cause for loss of minerals from the human body. Minerals such as iron, which I mentioned earlier; calcium the chief protagonist in the protection of bones and joints; sodium and potassium, which regulate the balance of fluids in and around the body’s cells; magnesium, involved in energy release and muscle function; and chromium, which plays a significant role in regulating blood sugar levels.

High Energy Diet – Antioxidants
When we undertake intensive exercise are body can produce large amounts of free-radicals, which are volatile molecules that can cause some serious damage to perfectly healthy cells and tissues.

I bet you’re now wondering how these destructive molecules can be combated. Well, the answer is simple, just eat foods that are nutritious in antioxidants, with the main antioxidants being vitamin C and E , beta-carotene, copper, zinc, manganese and selenium. General foods that contain these properties include apples, baked beans, olive oil, onions, tomatoes and bananas, to name a few.

With all this in mind, if these free-radicals are produced on a regular basis, through vigorous exercise then, your anti-oxidant levels will need to be boosted. To do this, just eat a wide variety of foods.

High Energy Diet – Hydration
It is essential that fluids, especially water are taken in before, during and after vigorous bouts of exercise as heavy sweating and breathing dehydrates the body, so ensure you keep fluid levels topped up, to prevent the problems associated with dehydration effecting you, such as cramps, fatigue, fainting, and in extreme cases, death.

Fluids, which will do the trick are water and diluted fruit juices. Ensure you steer clear from strong fruit juices and fizzy drinks though, as these are usually counter-productive.

That’s the end of the article on high energy diets. I hope you found the information provided useful.

While you’re here, why not check our article on Energy Boosting Foods

Thanks for reading, we hope to see you on OPH Good Housekeeping & Homemaking some time in the near future.