Nutrition 101

Food is fuel for your body, mind and spirit, and it also ensures that your heart stays healthy. Plain and simple, food or the calories you get from food, is what gives you energy. If there are no calories, you get no energy. However, for optimal energy, it is necessary to eat the right kind of food with the right mix of calories. Enter carbohydrates, protein and fat:

• Carbohydrates are the body's preferred source for energy. They are what your body uses first to meet your immediate energy needs. When exercising, carbohydrates are readily available in the bloodstream, muscles and liver to provide needed energy. Complex carbohydrates, such as whole grains, fresh fruits and vegetables and unrefined starches are better for you than simple sugars, such as candy, soda and sweets.

• Protein is a poor energy source. Only about 10% of the protein you eat is actually used by the body for energy. The rest is used for building and repairing muscle tissue and supporting the immune system. While some studies have shown that carbohydrates eaten in combination with protein improve the body's ability to absorb carbohydrates after a strenuous workout, protein by itself is an inefficient way to meet your energy needs.

• Fat, which is the most concentrated source of calories, is the most inefficient way to meet your energy needs. During low-intensity or endurance activities, (those lasting longer than 90 minutes), the body calls upon stored fat to meet energy needs. This requires carbohydrates for the body to tap into its fat stores.