The Fitness Food Pyramid

The Fitness Food Pyramid

This pyramid is designed to meet the nutritional needs of regular exerciser's and athletes.  You can use this as a base for developing your daily training diet. 

The pyramid is divided into 7 groups.  The foods in the lower layers of the pyramid should be the main part of your diet while the layers at the top should be eaten in smaller quantities.  Include foods from each category daily and use a variety of the foods within each group.  Aim to include the suggested number of portions from each food group daily.

Fruits & Vegetables
Vital for health, immune system function and optimum performance.  Your daily diet should contain 5-9 portions per day. 1 portion = 80g.

Grains & Potatoes
To maintain high glycogen levels (Carbohydrate storage), needed to fuel hard training. Your daily diet should contain 4-6 portions per day.  1 portion is about the size of your clenched fist.

Calcium Rich Foods
Needed for strong bones. Your daily diet should contain 2-4 portions per day.  1 portion is about 200 ml. of milk, 150 ml. of yogurt or 40 g. of cheese or tofu.

Protein Rich Foods
Regular exerciser's need more protein than inactive people.  Protein is needed to compensate for the increased breakdown of protein during and immediately after exercise, and to facilitate repair and growth.  Your daily diet should contain 2-4 portions per day. 1 portion = 70 g.

Healthy Fats
May improve endurance & recovery.  Oils found in nuts, seeds, rapeseed oil, olive oil, flax seed oil, sunflower oil and oily fish should be included daily in your diet, 1-2 portions per day.  1 portion = 1 TBSP.

At the top of the fitness food pyramid you will see discretionary calories.  These are the calories you have left after you have eaten all other categories of the pyramid.  The more active you are, the more discretionary calories are allowed.  For most regular exercisers this is around 200-300 calories per day.  But these extra calories also need to account for any added sugar in sports drinks, energy bars you eat, jam on toast or sugar you add to coffee or tea.

Now we have covered the basic daily fitness food plan.  I hope this helps any individual who is looking to start an exercise plan, and if further details are needed please make comments and ask questions. 

References:
1. Bean, Anita (2006) Sports Nutrition, 5th Edition, A&C Black Publishers Ltd. 38 Soho Square, London