Energy is provided by fats, cabohydrates and proteins. Proteins are also important for growth and repair, which is why athletes are encouraged to have a high protein diet. If you are doing exercise it is good to have lots of “complex cabohydrates” like starches – so pasta and porridge. These release energy much more slowly than sugars to keep providing you with energy for a longer time. You should avoid too much fat – while this provies energy, if there is an excess in your diet than you need it gets converted to body fat, which adds excess weight that you don’t need as an athlete! You also need enough water so you don’t get dehydrated – fruits and vegetables all contain lots of water, and regularly take sips while exercising.