The body needs a combination of essential nutrients to function properly, especially during exercise or physical activity. These nutrients include:
- Carbohydrates: The primary source of energy for the body, carbohydrates are stored as glycogen in muscles and the liver, providing fuel for both aerobic and anaerobic exercise. They spare protein from being used as energy, allowing protein to focus on muscle repair and growth
- Proteins: Essential for building, repairing, and maintaining body tissues, especially muscles. Protein provides amino acids that the body cannot produce on its own, which are crucial for muscle reconstruction after exercise
- Fats: A dense energy source that also supports cell structure, insulation, and the transport of fat-soluble vitamins (A, D, E, and K). Fats help maintain body temperature and protect organs during physical activity
- Vitamins: Regulate body processes and support metabolism, immune function, and tissue repair. Important vitamins for athletes include B vitamins (energy metabolism), vitamin D (calcium absorption and muscle function), and others that support overall health
- Minerals: Crucial for fluid balance, muscle contraction, nerve transmission, and bone health. Key minerals during exercise include calcium, iron, magnesium, potassium, and zinc, which support oxygen transport, muscle function, and recovery
- Water: The most abundant nutrient, water regulates body temperature, transports nutrients, removes waste, and maintains fluid balance, all vital during physical exertion
Together, these nutrients work synergistically to provide energy, build and repair tissues, regulate bodily functions, and maintain overall health and performance during exercise
