A healthy and correct diet is the basis for the wellbeing of us all, sportsmen and women alike, but it is also true that everyone has specific characteristics and needs due to age, gender, state of health, sporting practice ... which must be taken into account when formulating an optimal nutritional plan.
However, it is good to start with a basic concept that applies to everyone: the human body needs a variety of nutrients such as carbohydrates, proteins, fats, minerals and vitamins in the correct balance. Ideally, one should consume

• carbohydrates for 45-60% of total calories, preferably complex ones such as bread, pasta, rice and wholemeal
• protein about 15% of calories
• fat 20-35% of calories, of which less than 10% saturated  

Equally important is hydration: water accounts for about 70% of our organism and is an indispensable element for proper physiological and nutritional functions. Through the blood and lymphatic system, water has the task of transporting nutrients and oxygen to the cells and removing waste products, takes part in all metabolic processes, regulates cell volume, body temperature and is indispensable for digestion.
Moreover, water, as a mineral solution, is a true foodstuff. Minerals, which are indispensable to the body, are classified into three groups: macroelements, such as calcium, phosphorous, magnesium, sodium, potassium, chlorine and sulphur, which are present in the human body in discrete quantities; trace elements or oligoelements, such as iodine, fluorine, iron, manganese, selenium, copper and zinc, which the body needs in small quantities; and trace minerals, such as silicon, which is needed in very small quantities. Another key point is a varied diet that allows the intake of different vitamins. Vitamins are essential nutrients for our health because they contribute to the proper functioning of the body, they belong to the category of micronutrients, there are 13 of them, each of them plays a specific role and they are divided into two categories the fat-soluble vitamins, vitamins A, D, E, K, which dissolve in fat and can be stored in the liver and adipose tissue or excreted through the faeces and the water-soluble vitamins, vitamin C and the 8 B-complex vitamins, which dissolve in water and are eliminated from our bodies through the urine. As far as athletes and sportspeople in general are concerned, it is very important to follow dietary regimens calibrated to one's physical activity because one of the effects of training is an increase in muscle tissue, which leads to an increase in metabolism and consequently specific nutritional needs, and therefore to consult specialists.