Whatever healthy active sports you choose, nutrition should be an integral part of your training and competition strategy. You'll not need any diet pills or other pharmacy supplies, but believe me that keeping a good healthy diet is not that simple. Although the emphasis will vary according to the activity you're involved in, there is a consensus among sports scientists on guidelines that athletes should be aiming for.

The International Conference on Foods, Nutrition and Sports in Lausanne (1991) agreed the following nutrient intakes to be optimum for most sports: 60-70% of calories in the diet from carbohydrates, 12% from protein and the remainder (18-28%) from fat. This in effect means eating a diet far higher in carbohydrate and lower in fat and protein than average. If you prefer weight loss workouts, the diet will vary a little.

To exercise consistently, you need to provide a good supply of high-quality energy to your working muscles. The easiest way to to this is a healthy diet: to eat a balanced breakfast and continue eating a variety of high-quality foods throughout the day. Carbohydrate in the form of glycogen is the fuel that makes exercise and healthy active sports possible, so adequate carbs must be eaten each day if you hope to train consistently. Protein and fat also have a place in your diet and should be consumed daily. In general, each meal should contain a varied combination of carbohydrates, protein and fat.

And remember to drink enough water to replace water lost through sweat. The best way to determine this is by weighing yourself before and after exercise. For every pound of body weight lost, you'll need to consume about 3 cups of fluid. Another way to determine how much liquid to consume is to check the color of your urine. Dark, concentrated urine may indicate dehydration. Your urine should be relatively clear in color.