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It's important to have the right amount of energy when beginning a fitness regime. The 50- plus nutrients the body necessitates are the same for sedentary and energetic people. No single food or supplement can provide everything. A variety of foods are required every day. But, just as there is more than one means to achieve a goal, there is more than one way to follow a nutritious diet including a vitamin enriched nutritional supplement.

Competitive athletes, inactive individuals and people who work out for health and fitness all need the same nutrients. However, because of the intensity of their sport or training program, some people have more calorie and fluid requirements. Eating a mixture of foods to meet increased calorie needs helps to ensure that the athlete's diet contains appropriate amounts of carbohydrate, protein, vitamins and minerals.

Health and nutrition professionals advise that 55-60% of the calories in your diet come from carbohydrates, no more than 30% from fat and the remaining 10-15% from protein.

The amount of calories you need depends on your age, body size, and fitness regime. For example, a 250-pound weight lifter needs more calories than a 98-pound gymnast. Exercise or training may increase calorie needs by as much as 1,000 to 1,500 calories a day for the most vigorous athletes while a desk jockey can just require a 150 extra calories when starting a fitness regime. The best way to determine if you're getting too few or too many calories is to monitor your weight. Keeping within your perfect weight range signifies that you are getting the appropriate amount of calories.

Most activities use a combination of fat and carbohydrate as energy sources. How hard and how long you work out, your level of fitness and your diet will affect the type of fuel your body uses. For short-term, high-intensity activities like sprinting, athletes depend mostly on carbohydrate for energy. During low-intensity exercises like walking, the body uses more fat for energy.

Carbohydrates are sugars and starches obtained in foods like breads, cereals, fruits, vegetables, pasta, milk, honey, syrups and table sugar. Carbohydrates are the preferred source of energy for your body. Regardless of origin, your body breaks down carbohydrates into glucose that your blood carries to cells to be utilized for energy. Carbohydrates give 4 calories per gram, while fat provides 9 calories per gram. Your body cannot distinguish between glucose that comes from starches or sugars. Glucose from either source provides energy for working muscles.

When you are doing an active fitness regime, your muscles need energy to perform. One source of energy for working muscles is glycogen which is made from carbohydrates and stored in your muscles.

Every time you exercise, you use some of your glycogen. If you don't consume sufficient carbohydrates, your glycogen stores become depleted, which can result in fatigue. Both sugars and starches are effective in reloading glycogen stores.

As long as you are getting 1800 calories a day and have a balanced diet, you perhaps won't need any specialized fitness supplements once you start a fitness regime.

If you follow a vegetarian diet or avoid an entire group of foods (for illustration, never drink milk), you can need a capsule to make up for the vitamins and minerals not being supplied by food. A multivitamin-mineral pill that supplies 100% of the Recommended Dietary Allowance (RDA) will provide the nutrients needed. A dieter who frequently cuts down on calories, specially below the 1,800 calorie level, is not only at risk for inadequate vitamin and mineral consumption, but also may not be getting enough carbohydrates, make sure you do to stay fit.

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