Macronutrients Overview

Nutrients required in large amounts to provide energy and support bodily functions. They are crucial for physical activity, fueling exertion.

The primary source of energy, especially during intense physical activity. Broken down into glucose, which muscles use for energy.

Essential for muscle repair and growth after physical activity. They help rebuild muscle tissue torn during exercise.

A secondary source of energy and important for hormone production, joint lubrication, and absorption of essential vitamins.

Nutrients that the body requires in smaller amounts, but are crucial for various bodily functions.

Vitamins and minerals needed for metabolism, immune function, bone health, and many other critical processes.

The process by which the body breaks down food and converts it into energy.

The ability to withstand, recover from, or adapt to stress.

The amount of water athletes should drink 2-3 hours before exercise.

The amount of water athletes should drink 20-30 minutes before exercise.

The amount of water athletes should drink every 10-20 minutes during exercise.

Replenishing fluids after exercise with water or an electrolyte drink to recover from lost fluids.

A sign of dehydration.

A sign of dehydration.

A sign of dehydration.

A sign of dehydration.

Iron is essential for delivering oxygen to muscles, which fuels their energy production during exercise.

Red meat, leafy greens, fortified cereals, and legumes are good sources of iron.

Calcium supports bone health and muscle function, while vitamin D enhances calcium absorption and bone strength.

Dairy products, fortified plant-based milks, leafy greens, and sunshine provide calcium and vitamin D.

Magnesium assists in muscle relaxation and function, and plays a role in energy production.

Nuts, seeds, whole grains, and leafy greens are good sources of magnesium.

Maintaining proper hydration is essential for regulating body temperature, transporting nutrients, and eliminating waste during exercise.

Dehydration can lead to fatigue, cramps, heat exhaustion, or even heat stroke.

A diet plan with quick weight loss or health claims, lacking scientific evidence and sustainability.

Energy depletion due to insufficient nutrient intake, affecting athletic performance.

Rapid weight loss often leads to a loss of muscle mass, hindering athletic performance and overall health.

A lack of specific nutrients crucial for athletic performance and recovery can lead to imbalances and health issues.

The body's primary nutrient sources for energy, growth, and vital functions: carbohydrates, proteins, and fats.

The primary energy source for moderate to vigorous physical activity, broken down into glucose for muscle and brain function.

Essential for muscle repair, rebuilding, and growth, supporting overall athletic performance.

Provide concentrated energy, essential for hormone production and cell function, supporting athletic recovery.

Compounds that help regulate bodily processes like energy metabolism, immune function, and muscle function.

Inorganic compounds that are essential for various bodily functions like bone health, nerve function, and muscle contraction.

Vitamins are organic compounds that support various bodily functions, including vision, immune health, and tissue repair. They are required in small amounts but are essential for overall health and well-being.

Minerals are inorganic nutrients that play crucial roles in bone health, nerve function, hydration, and energy production. They are obtained from various food sources or supplements.

Vitamin A is essential for vision, immune function, and cell growth. Lack of it can lead to night blindness and impaired immune response.

Vitamin C boosts tissue repair and immunity, making it helpful for wound healing and fighting off infections.

Calcium supports bone health and muscle function, contributing to strong bones and proper muscle contractions.

Magnesium supports muscle function and energy production, helping with muscle recovery and preventing cramps.

These are all examples of how nutrients can support athletic performance by contributing to energy production, recovery, and overall health.