Nutrition and Physical Activity: Fueling the Active Individual

Introduction

There is no doubt that the type, amount, composition, and timing of food intake can dramatically affect exercise performance,

recovery from exercise, body weight and composition, and health. When exercise or physical work increase to more than 1 hour per

day, the importance of adequate energy and nutrient intakes becomes more critical. As the American public becomes more

concerned with health and health issues, the interest in nutrition and physical activity has increased. This interest in health has also

heightened the sale of supplements, herbal preparations, and weight loss products, all aimed at improving health, preventing or

curing disease, improving sport performance, and changing body composition and weight. Sorting through this supplement soup is

difficult because supplement manufacturers frequently make unsubstantiated claims about their products, leaving the consumer to

sort the fact from the fiction. As stated in the 2000 Position Statement on Nutrition and Athletic Performance, published by the

American Dietetic Association (ADA), Dietitians of Canada, and the American College of Sports Medicine (ACSM), any active

individual “who wants to optimize health and exercise performance needs to follow good nutrition and hydration practices, use

supplements and ergogenic aids carefully, minimize severe weight loss practices, and eat a variety of foods in adequate amounts”

(ADA, 2000).

Recently, the Food and Nutrition Board (FNB) of the Institute of Medicine (IOM) published new dietary reference intake (DRIs)

for energy, macronutrients (protein, fat, and carbohydrate) (IOM, 2002). They have also published new DRIs for micronutrients

(vitamins and minerals) and related compounds (IOM, 1997, 1998, 2000, 2001). These DRIs are a set of reference values for

energy and specific nutrients designed to be used as guidelines for making dietary recommendations to individuals or groups of

individuals. For the first time, the specific needs of active individuals were considered

for energy and some nutrients. The dietary recommendations summarized in this

paper are based on extensive research in the area of nutrition and physical activity, and

four current national and international publications (listed below) related to the

nutritional needs of active individuals. These four publications are the Position

Statement on Nutrition and Athletic Performance mentioned above (ADA, 2000), the

IOM’s report for energy, macronutrients (2002), the 2003 International Olympic

Committee’s (IOC) Consensus Statement on Sport Nutrition (Burke, 2003), and the

accompanying research articles (Burke et al., 2004; Coyle, 2004; Hargreaves et al.,

2004; Loucks, 2004; Maughan et al., 2004; Shirreffs et al., 2004; Tipton & Wolfe,

2004) recently published in the Journal of Sport Science in 2004. These recommendations

are general in nature, since energy and nutrient needs can vary greatly depending on

the age, gender, exercise training intensity and duration, health issues, and the sport in

which one participates. This paper will address the current energy, macronutrient and

fluid needs of active individuals, while briefly addressing micronutrients and

supplements and specific nutrition and fluid recommendations for before, during and

after exercise. 

Energy Needs

Active individuals need more energy (calories) each day than their sedentary

counterparts – assuming individuals are the same age, body size and participate in

similar non-physically active daily activities. Exercise requires energy to fuel and

repair the muscles, thus, meeting one’s energy needs to maintain body weight should

be a priority for any athlete or active individual. Energy balance is achieved when the

energy consumed (sum of energy from food, supplements and fluids) equals energy

expenditure (sum of all the energy expended by the body in movement or to maintain

body functions) (Swinburn & Ravussin, 1993). Knowing whether one is in energy

balance is simple: weight is maintained. If energy intake does not cover the costs of

energy expenditure, then weight and muscle mass are lost, and the ability to perform

Series 5, No. 1 March 2004

Published quarterly by the

President’s Council on

Physical Fitness and Sports

Washington, D.C.

★

Guest Author:

Melinda M. Manore, PhD, RD, FACSM,

Department of Nutrition

and Food Management,

Oregon State University,

Corvallis, OR 97331

★

Co-edited by:

Drs. Charles B. Corbin and

Robert P. Pangrazi,

Arizona State University, and

Dr. Deborah Young, 

University of Maryland

President’s Council on Physical Fitness and Sports

ResearchDi est
strenuous exercise typically declines. Although weight loss is

the goal of many Americans, weight loss in an active

individual who is currently at a healthy body weight can

decrease exercise performance and the health benefits

associated with exercise training. When energy intake is

restricted, fat and muscle mass will be utilized for energy to

fuel the body, and the loss of muscle mass will result in the

loss of strength and endurance. Additionally, chronically low

energy intake usually results in poor nutrient intakes,

including carbohydrate, protein, vitamins and minerals. 

Exactly how much energy an active individual needs each

day will depend on a number of factors, including age,

gender, body size, level and intensity of physical activity and

activities of daily living. The Food and Nutrition Board of

the IOM (2002) reviewed the energy needs of active and

very active individuals and provided some general

recommendations based on age and body size. In general,

active individuals walk between ~6-10 mi/d, while very

active individuals walk >10 mi/d at 2-4 mph. For example,

for a 30-year old male weighing 72.2 kg (160 pounds) and

having a body mass index (BMI) of 24.99 (kg/m2), the

estimated energy needs are 2,959 and 3,434 kcal/d for active

and very active individuals, respectively. For a 30-year old

women weighing 68 kg (150 pounds) and having a BMI of

24.99 (kg/m2), the estimated energy needs are 2,477 and

2,807 kcal/d for active and very active individuals,

respectively. Thus, the first goal of an active individual is to

maintain adequate energy intake to assure that a healthy body

weight is maintained. Although this seems like a simple task,

there are many active individuals who find this difficult to

do. For these individuals, a dietary plan that assures meals

and snacks are not skipped will improve energy intake and

help maintain weight. Finally, energy needs typically

decrease with age, so even if activity levels do not change,

the amount of energy required to maintain body weight will

decrease. For this reason, body weight typically increases

with age, even if activity levels remain constant. 

Eating to achieve or maintain a healthy body weight

and body composition

Although active individuals typically have body weights that

are within normal ranges for their height (BMI 19-25 kg/m2),

it is not unusual for them to want to change their body

weight (e.g., either increase or decrease) to meet the

demands of their sport or their own perception of an “ideal

weight.” Weight change should be accomplished slowly

during a period when the individual is not participating in

competitive events. If weight gain is desired, this can be

accomplished by adding ~500-1000 kcal/d into the diet per

day, while participating in strength training exercises to

assure that the extra energy consumed is contributing to

muscle mass and not fat gain (ADA, 2000; Thompson &

Manore, 2000). Increases in muscle mass usually occur

slowly and depend on a number of factors, including one’s

genetic make-up, degree of positive energy balance that has

occurred, amount of rest received, and the type of exercise

training program being used (Manore & Thompson, 2000).

Any diet for weight loss should result in a gradual decrease

in weight (~1-2 pound/wk or 0.5-1.0 kg/wk) and maximize

fat loss, while preserving lean tissues (ADA, 2000). If energy

2

restriction is too severe, the nutritional quality of the diet is

compromised, lean tissue is lost, and the ability to exercise

decreases. In addition, severe energy restriction can lead to

preoccupation with food, loss of motivation, and the inability

to stay on the diet (Thompson & Manore, 2000; Manore,

1999b, 2000). In order to remain physical active while

dieting, the diet needs to provide adequate carbohydrate for

glycogen replacement and enough protein for the

maintenance and repair of lean tissue. For these reasons,

experts do not recommend fad diets that restrict energy too

severely (typically <1800 kcal/d for women; <2000 kcal/d

for men) or eliminate food groups (e.g., little or no

carbohydrate; restricted to eating only certain foods) for

active individuals.

Before beginning a weight loss diet, an active individual

needs to identify what constitutes a realistic healthy body

weight for his/her activity level. This decision should be

made based on past dieting experiences, type of activity

engaged in, the social setting around work and home,

genetics (family size and shape), health risk factors, and

psychological issues. A healthy weight is one that can be

realistically maintained, allows for positive advances in

exercise performance, minimizes the risk of injury or illness,

is consistent with long-term good health, and reduces the risk

factors for chronic disease (ADA, 2000; IOM, 2002). If an

unrealistic weight goal is set, there is a high probability of

failure, which has a number of emotional and psychological

outcomes. Unfortunately, failure to meet weight loss goals in

some sports can result in severe consequences, such as being

cut from the team, restricted participation, or elimination

from competition. These situations can result in active

individuals chronically dieting to maintain a lower than

healthy body weight, which can lead to disordered eating and

in severe cases a clinical eating disorder. Nutritional

strategies for identification, intervention and treatment of

eating disorders in athletes have been presented elsewhere

(ADA, 1994; Beals, 2004; Sungot-Borgen, 1998).

Dieting for weight loss in active women and girls can be

especially problematic, especially if weight is already within

medical norms. Low energy intake combined with high

energy output contributes to the development of menstrual

dysfunction in women, which is characterized by a

significant decrease in reproductive hormones and disruption

of the normal menstrual cycle (Harber, 2000; Loucks, 2004;

Manore, 2002). The decrease in reproductive hormones,

especially estrogen, can lead to loss of (or failure to gain)

bone mass in young female athletes and active adult women.

This pattern of low energy intake can put them at risk for one

or more of the disorders in the female athlete triad

(amenorrhea, disordered eating, osteoporosis) (ACSM, 1997).

Macronutrient Requirements For Exercise

Carbohydrate, protein and fat are important nutrients for

active individuals, but the amounts of these macronutrients

needed will depend on an individual’s exercise intensity,

duration and frequency, the type of exercise engaged in, and

their health, body size, age and gender. Macronutrient

recommendations for those engaged in daily physical activity

are given below and in Table 1. 
3

Carbohydrate needs 

The mix of fuel (protein, fat, carbohydrate) burned during

exercise depends primarily on the intensity and duration of

the exercise performed, one’s level of fitness, and prior

nutritional status. All other conditions being equal, as

exercise intensity increases the use of carbohydrate for

energy will also increase (Brooks & Mercier, 1994; Brooks

& Trimmer, 1995). The duration of exercise also changes

substrates use. As duration of exercise increases (e.g., from

60 to 120 min), muscle glycogen becomes depleted, causing

the body to draw on circulating blood glucose as a source of

carbohydrate. If blood glucose cannot be maintained within

physiological range during exercise, the ability to perform

intensity exercise will decrease (Coyle et al., 1986). Fat can

be used as a source of energy over a wide range of exercise

intensities; however, the proportion of energy contributed by

fat decreases as exercise intensity increases. In these

circumstances, carbohydrate becomes the dominant fuel

source while the contribution from fat decreases (Bergman et

al., 1999). Protein can also be used for energy at rest and

during exercise; however, in well-fed individuals it probably

provides <5% of the energy expended (El-Khoury et al.,

1997; Phillips et al., 1993). As the duration of exercise

increases, the energy contribution of protein may increase to

maintain blood glucose. The amount of carbohydrate, fat and

protein used for energy during

exercise will also depend on when

exercise occurs relative to the last

meal and the level exercise intensity

performed. For example, when

subjects are tested after an overnight

fast, the contribution of fat to the

energy pool is greater than when

these same individuals are tested

after a meal (Bergman and Brooks,

1999). In both situations, the

exercise performed was moderate

(~50% of VO2max). For higher

intensity exercise (>65% of

VO2max) neither prior feeding nor

exercise training significantly altered

fuel used (Bergman & Brooks,

1999).

Currently there is no research

available suggesting that active

healthy individuals need

significantly different proportions of

energy from carbohydrate, protein

and fat than those proposed in the

2002 IOM report from the Food and

Nutrition Board on Dietary

Reference Intakes: Energy,

Carbohydrate, Fiber, Fat, Fatty

Acids, Cholesterol, Protein and

Amino Acids (45-65% of energy

from carbohydrate, 10-35% of

energy from protein, and 20-35% of

energy from fat). This report

determined an Acceptable

Macronutrient Distribution Range

(AMDR), which is defined as a

range of intakes that are associated with reduced risk of

chronic disease, while providing adequate intakes of

essential nutrients. These new AMDRs for the

macronutrients are very broad and allow for developing

flexible dietary recommendations across a variety of activity

levels, body sizes, food preferences, and health-related

dietary issues. 

Although high carbohydrate diets (>65% of energy intake)

have been advocated in the past for endurance athletes, the

use of proportions in making dietary recommendations for

active individuals is generally not practical (ADA, 2000). It

is more helpful to make macronutrient recommendations for

protein and carbohydrate based on body size (e.g., gram/kg

body weight). For example, if energy intake is 5000 kcal/d

for an active adult male, even a diet containing 50% of the

energy from carbohydrate will provide 625 g of carbohydrate

(~9 g/kg for a 70 kg body weight person). This level of

carbohydrate is adequate to maintain muscle glycogen stores

for a highly active individual (Coyle, 1995). Similarly, if

protein intakes in this diet were as low as 10% of energy

intake, absolute protein intake (125 g/d; 1.8 g/kg) would

easily meet the protein recommendations for athletes (1.2-1.7

g/d or 84-119 g in a 70 kg body weight person, see protein

section below). Conversely, when energy intakes are low

(≤ 1800 kcal/d) even a diet providing 60% of the energy

Table 1.

Dietary Reference Intakes (DRIs) for macronutrients and

recommendations for active individuals

Nutrient New Guidelines – Old Guidelines – Guidelines for 

20021 19892 Active Individuals3

Carbohydrate 45-65% of total ≥ 50% of total The amount of 

energy energy carbohydrate required 

for moderate intensity 

exercise is 5-7 g/kg 

body weight; 7-12 g/kg 

body weight for high 

intensity endurance 

activities. 

Protein 10-35% of total 10-15% of total Protein requirements are

energy; energy; typically higher in active 

0.8 g/kg of 0.8 g/kg of individuals. Recommenbody weight body weight dations range from 1.2-

1.7 g of protein/kg body 

weight. This level of protein typically represents 

15% of total energy.

Fat 20-35% of total ≤ 30% of total Fat intakes between 20-

energy energy 35%. Carbohydrate and 

protein needs should be 

met first.

1IOM, 2002. 2FNB, 1989. 3Burke et al., 2004; Tipton and Wolfe, 2004.
4

from carbohydrate may not maintain optimal carbohydrate

stores (≤ 5 g/kg in a 55-kg body weight person) in an active

individual. In general, it is recommended that active

individuals doing moderate duration/low-intensity physical

activity consume 5-7 g/kg of carbohydrate per day. If exercise

is intense and heavy endurance training is being done, then

7-12 g/kg of carbohydrate per day is recommended (Burke et

al., 2004). Thus, dietary carbohydrate recommendations for

the active individual will depend on the level of physical

activity being performed. 

Protein needs 

Active individuals often think that they need to consume

high protein diets to cover the building and repair of their

muscle tissue. Although not reflected in the new IOM report

on energy and macronutrients (2002), exercise physiologists

and sport nutritionists generally agree that exercise increases

the need for protein (g/kg body weight) (ADA, 2000; Tipton

& Wolfe, 2004). Exercise may increase the need for protein

in three ways: 1) increased need for protein to repair

exercise-induced damage to muscle fibers; 2) support gains

in muscle mass that occur with exercise; and 3) provide

energy source during exercise (Lemon, 1998). How much

additional protein is needed may depend on the type of

exercise performed (endurance vs. resistance), the intensity

and duration of the activity, body composition (e.g., kg of

lean tissue mass), and whether weight loss is being

attempted. 

Lemon (1998, 2000) examined the research on the protein

needs of athletes and recommends 1.2-1.4 g/kg body

weight/day for individuals participating in endurance sports

and 1.6-1.8 g/kg body weight/day for those involved in

resistance or speed exercise. The higher protein

recommendations for individuals participating in resistance

training allows for the accumulation and maintenance of lean

tissue (Lemon, 1998, 2000; Tarnopolsky et al., 1992).

Although these recommendations are higher than the current

RDA for protein (0.8 g/kg body weight) (IOM, 2002), they

do not typically exceed the habitual protein intakes of most

active individuals. As illustrated earlier, if energy intake is

3000-5000 kcal/d for a 70 kg active male, a diet providing

10% of energy from protein would contain 75-115 g of

protein per day or 1.1-1.8 g/kg of protein for this individual.

In reality, this individual would probably consume closer to

15% of energy from protein. Thus, there is usually little need

to recommend that active individuals consume more protein.

Increasing protein intakes beyond the recommended level is

unlikely to result in additional increases in lean tissue, since

there is a limit to the rate at which protein tissue can be

accrued (Lemon, 1998, 2000). Those individuals at greatest

risk for low protein intakes are active individuals who restrict

energy intake for weight loss or follow vegetarian diets,

especially active women (Manore, 1999a, 2002). 

Fat needs 

Over the years the amounts and types of fat recommended

for good health have changed, which is frustrating and

confusing for the consumer. Dietary recommendations for

active individuals have typically focused on getting adequate

intakes of carbohydrate and protein, and keeping fat intake to

25-30% of energy intake, which is within the new AMDR for

fat (20-35% of energy). Although fat is seen by many

individuals as something to avoid, fat is a necessary

component of a normal diet. Fat provides energy and

essential elements for cell membranes, and is associated with

the intakes of the fat-soluble vitamins E, A and D. However,

the type of fat consumed is important since the long-term

negative effects of high saturated fat diets on health are well

known. In addition, low fat intakes (<15-17% of energy) are

generally not recommended for active individuals (Horvath

et al., 2000a, 2000b), since they are reported to decrease

energy and nutrient intakes and exercise performance.

Currently, there appear to be no health benefits to consuming

a very low fat diet (<15% of energy from fat) in healthy

individuals compared to more moderate fat intakes (Dreon et

al., 1999). Thus, unless there is some medical reason for

restricting fat, dietary intakes should be within the AMDR

for fat.

The new IOM report for macronutrients (2002) also gives

recommendations for the types of fat to be included in the

diet. These recommendations apply to all individuals,

regardless of activity level. Diets should be low in saturated

and trans fats, while providing adequate amounts of essential

fatty acids (linoleic and a-linolenic acids). The essential fatty

acids are required to make a number of potent biological

compounds within the body that help regulate blood clotting,

blood pressure, heart rate and the immune response. Linoleic

acid is found in vegetable and nut oils (e.g., sunflower,

safflower, corn, soy, peanut oil) and it is recommended that

adult men consume 14-17 g/day and adult women consume

11-12 g/day. Americans appear to get adequate amounts of

linoleic acid, due to the high amount of salad dressings, salad

oils, margarine, and mayonnaise-based foods they consume.

The second essential fatty acid, a-linolenic acid, is found

primarily in leafy green vegetables, walnuts, soy oil and

foods, canola oil, and fish products and fish oils. Americans

are most likely to have low intakes of this essential fatty acid.

The recommended intakes for a-linolenic is 1.6 g/day for

adult men and 1.1 g/day for adult women. If active

individuals consume very low fat diets (<15% of energy),

getting adequate amounts of the essential fatty acids can be a

problem (Horvath et al., 2000a). 

Research has also examined the impact of high fat diets (40-

70% of energy intake) on fat utilization during exercise and

athletic performance (Muoio et al., 1994; Lambert et al.,

1994). It was hypothesized that consuming a high fat diet

would enhance fat oxidation and utilization during exercise.

Unfortunately, most individuals cannot tolerate these high fat

levels for long, nor can health professionals recommend

them for long-term health; thus, there is little support for

recommending these diets to active individuals (Jeukendrup

& Saris, 1998). 

Hydration

It is well-documented in the research literature that exercise

performance is optimal when athletes and active individuals

maintain fluid balance during exercise (Coyle, 2004).

Conversely, exercise performance is impaired with

progressive dehydration (Barr et al., 1999; McConnell et al.,

1997; Walsh et al., 1994), which can eventually lead to
potentially life-threatening heat injury if action is not taken

(Noakes, 1993). Thus, it is imperative that all active

individuals attempt to remain well hydrated. The ACSM and

the National Athletic Trainers’Association (NATA) have

position statements that provide comprehensive overviews of

the research and recommendations on maintaining hydration

before, during and after exercise (ACSM, 1996a; Casa et al.,

2002). Active individuals exercising in special environmental

conditions (heat, cold, altitude) need to take extra

precautions to remain hydrated (ACSM 1996a; Brinkley et

al., 2002; Freund & Sawka, 1996). 

Maintaining water and electrolyte balance

Maintaining fluid and electrolyte balance means that active

individuals need to replace the water and electrolytes lost in

sweat. This requires that active individuals, regardless of age,

strive to hydrate well before exercise, drink fluids throughout

exercise, and rehydrate once exercise is over. As outlined by

ACSM and NATA (ACSM, 1996a; Casa et al., 2000),

generous amounts of fluids should be consumed 24-h before

exercise and 400-600 mL of fluid should be consumed 2-h

before exercise. During exercise, active individuals should

attempt to drink ~150-350 mL (6-12 oz) of fluid every 15-20

minutes. If exercise is of long duration (usually >1 h) or

occurs in a hot environment, sport drinks containing

carbohydrate and sodium should be used. When exercise is

over most active individuals have some level of dehydration.

Drinking enough fluids to cover 150% of the weight lost

during exercise may be needed to replace fluids lost in sweat

and urine (Shirreffs et al., 1996). This fluid can be part of the

post-exercise meal, which should also contain sodium, either

in the food or beverages, since diuresis occurs when only

plain water is ingested (Maughan & Leiper, 1995; Maughan

et al., 1996; Shirreffs et al., 2004). Sodium helps the

rehydration process by maintaining plasma osmolality and

the desire to drink.

Micronutrient Requirements For Exercise

Micronutrients, such as vitamins and minerals, play an

important role in maintaining the health of the active

individual. They are involved in energy production, synthesis

of hemoglobin for the production of red blood cells,

maintenance of bone health, adequate immune function,

building and repair of muscle tissue, and the protection of

body tissues from oxidative damage (Manore & Thompson,

2000; ADA, 2000). There are a number of ways that exercise

is hypothesized to alter the need for vitamins and minerals.

For example, exercise stresses many of the metabolic

pathways in which these micronutrients are required, while

exercise training may cause muscle biochemical adaptations

that increase micronutrient needs. Exercise may also increase

the turnover and loss of micronutrients from the body, and

the need for these micronutrients to repair and maintain the

higher lean tissue mass of the active individual (ADA, 2000).

It is assumed that the current DRIs are appropriate for

athletes and active individuals, unless otherwise stated (IOM

1997,1998, 2000. 2001). Those individuals at the greatest

risk of poor micronutrient status are those individuals who

restrict energy intake or use severe weight loss practices,

eliminate one or more of the food groups from their diet, or

who restrict or eliminate one or more food groups from the

diet (e.g., no or little carbohydrate or fat). Individuals

participating in these types of eating behaviors may need to

use a multivitamin or mineral supplement to improve overall

micronutrient status. Current discussions of the micronutrient

needs and supplement issues of active individuals are

covered elsewhere (Manore, 2000, 2002; Manore &

Thompson, 2000; Maughan et al., 2004; Powers et al., 2004;

Spriet & Gibala, 2004)

Eating for good health and exercise performance

Compared to their sedentary counterparts, the diet of an

active individual requires additional fluid to cover sweat

losses, energy to fuel physical activity, protein for building

and repair of muscle tissue, and carbohydrate for the

replacement of muscle glycogen. In some cases the need for

other nutrients also increases (e.g., B-complex, antioxidant

vitamins, iron). As more energy is consumed to cover the

cost of exercise, it is assumed the intake of these other

nutrients will also increase. Thus, as energy requirements

increase, the first goal should be to consume nutrient-dense

carbohydrate-based food groups (e.g., whole grain breads

and cereals, vegetables, and fruits) and lean protein sources

(e.g., lean meats, fish, poultry, dairy, legumes). The aim

should be to increase energy intake to maintain weight using

nutrient-dense foods that will also provide vitamins and

minerals, instead of meeting additional energy needs with

high-fat and sugar foods. This is especially true for active

individuals who are small (low BMIs) or have lower energy

needs. 

Timing of food intake is also important for active

individuals. Eating sensibly before exercise assures that there

is enough energy to fuel the exercise event, while eating after

exercise will help refuel the body. We know that being wellfed before exercise can improve performance (ADA, 2000),

and that the post-exercise meal helps replace muscle

glycogen and repair muscle tissue damage (Burke et al.,

1996). Depending on the sport, eating or using a sport drink

during exercise can also improve performance and delay time

to fatigue (McConnell et al., 1996). Active individuals, who

exercise more than once per day, may need to time eating

around exercise, use sport drinks during exercise, and make

sure that meals are not skipped (Benardot & Thompson,

1999). Specific recommendations for what to eat and drink

before, during and after exercise have been discussed in

detail elsewhere (Burke et al., 2004; Hargreaves et al., 2004;

ADA, 2000; Manore & Thompson, 2000). 

Supplements 

Nearly 25% of Americans use dietary supplements daily and

~35-40% use them occasionally. For individuals engaged in

physical activity, the estimates are as high as 50-100%

(Sobal & Marquart, 1994). This high use of supplements has

created a 14 billion-dollar industry, which constantly

bombards consumers with advertisements for their products

(Sarubin, 2000). It is not surprising that the American

consumer is very confused about whether they should use

vitamin or mineral supplements, how much to take, and

which product to buy. Unfortunately, there is no

governmental body that regulates dietary supplements and

5
large doses of vitamins and minerals will increase the risk

of nutrient-nutrient interactions and may lead to toxic

effects. Some supplements can also interfere with

prescription and over-the-counter medications, so keeping

closer to the RDA or DV will help avoid these pitfalls. 

• Select supplements from a reputable, well-established

company and look for supplements that carry the US

Pharmacopoeia (USP) or National Formulary (NF)

notation. These notations mean that the manufacturer has

voluntarily complied with a strict set of standards

regarding product purity, strength, packaging, labeling and

weight variation. The Food and Drug Association (FDA)

does not inspect vitamin and mineral supplements, so

using supplements from a reputable company will help

assure that you get what is listed on the label. 

Summary

We now know that what you eat and drink can significantly

impact health and exercise performance. The active

individual needs to make sure they consume enough energy

to maintain a healthy body weight for their activity level and

sport, while reducing risks of chronic disease. Active

individuals need more carbohydrate and protein than

sedentary individuals, and should not restrict fat intake too

severely. Keeping well-hydrated and replacing fluids lost

during exercise is also a key part of feeling good and

performing at one’s best. Active individuals dieting for

weight loss may need to supplement, but in general

supplements should be used with caution and after careful

examination of the diet.

6

verifies that what is on the label is also in the bottle. In

addition, there is little or no regulation as to the claims made

on the bottle. The Dietary Supplement Health and Education

Act of 1994 allows supplement manufacturers to make

claims regarding the effect of products on the structure and

function of the body, as long as they do not claim to

“diagnose, mitigate, treat, cure or prevent” a specific disease

(103rd Congress, 1994). This allows supplement

manufacturers to make a “broad” range of health statements

for their supplements, which may or may not be accurate and

substantiated by clinical research. Thus, the consumer is left

with the task of evaluating the product and the claims of the

product. 

How does the consumer know which supplement to buy or

recommend? Listed below are some general guidelines an

active individual can follow when selecting a supplement. 

• Use a multivitamin/ mineral supplement that contains

micronutrients in amounts close to recommended amounts

(e.g., one-a-day type supplements). This approach helps

avoid nutrient-nutrient interactions or reaching toxic levels

of any one nutrient. However, most multivitamin/mineral

supplements do not contain the recommended amount for

some minerals, such as calcium. For individuals who avoid

or cannot use dairy products, a major source of calcium in

the US diet, calcium supplements or calcium-fortified

foods may need to be used. Look for supplements that

provide ~50-100% of the Daily Value (DV) or

Recommended Dietary Allowance (RDA), and avoid those

that provide many times the recommended amounts. 

• Use individual supplements sparingly unless warranted

due to a health problem or a lack of the nutrient in the diet.

Individuals should avoid the 5-10 pill/day routine. Using
7

Please Post

President’s Council on Physical Fitness & Sports

200 Independence Avenue, S.W., Washington, DC 20201

(202) 690-9000 • FAX (202) 690-5211

“There is no doubt that the type,

amount, composition,

and timing of food intake

can dramatically affect

exercise performance,

recovery from exercise,

body weight and composition,

and health.”

Melinda M. Manore, PhD, RD, FACSM

Department of Nutrition

and Food Management,

Oregon State University
8

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