PROTEINS

Protein is an essential component in muscle repair/recovery and growth. It can be found in a variety of foods, including meat, fish, yoghurt, and nuts.

FATS

For modest to moderate intensity exercise, fat is the dominant fuel source. Although it does not supply the short bursts of energy required for speed, fat is a crucial metabolic fuel for muscles during endurance exercise and performs many essential functions in the body.

CARBOHYDRATES

Consuming carbohydrates during exercise that lasts more than 60 minutes ensures that the muscles receive enough energy, especially in the later stages of the event or training. This has also been shown to boost performance. The type of carbs consumed is important.

VITAMINS

Micronutrient intake may need to be increased in athletes to support the construction, repair, and maintenance of lean body mass. Vitamin D, B vitamins, and vitamins C, E, and K are all crucial components of an athlete's diet.

MINERALS

Sodium, potassium, chloride, calcium, zinc, magnesium, and iron are all important minerals for athletes. Sodium, potassium, and chloride are electrolytes that are essential for hydration, neuronal transmission, and muscular contraction.

WATER

Depending on the individual and the conditions, around 750-1500 ml of water should be consumed every hour while exercise. Dehydration has been shown in studies to have a negative impact on performance, particularly in endurance and multi-rep training athletes.