Diet and Nutrition

Macronutrients are nutrients needed in large amounts: Proteins, Carbohydrates, and Fats.
Proteins are essential for growth, repair and the production of enzymes. They provide 4 kcal per gram.
The primary source of energy during exercise is Carbohydrates. They provide 4 kcal per gram
Fats are important for long-term energy storage, insulation and protection. They provide more than double the energy of proteins and carbohydrates: 9 kcal per gram.

Micronutrients, needed in smaller amounts, include Vitamins, Minerals and Water.
Vitamins and Minerals play a role in various functions like immunity, bone health, and oxygen transport.
Water is vital for temperature regulation and transporting nutrients throughout the body.

Consuming a balanced meal rich in complex carbohydrates, moderate in protein and low in fat 2-4 hours before exercise can help fuel performance.
During exercise, maintaining hydration is crucial, and carbohydrate intake can benefit prolonged exercise (>60min).
Post-exercise, consuming carbohydrates and proteins can aid recovery by refilling energy stores and repairing muscle tissue.

When the body is dehydrated, performance can suffer due to increased heart rate and body temperature, as well as decreased mental function and muscular strength.
It’s recommended to consume fluids regularly before, during, and after exercise to counteract fluid loss through sweating.

Athletes may be susceptible to eating disorders due to the pressure to maintain a certain weight or body composition.
Eating disorders can have serious health impacts, such as decreased bone density, irregular periods in women, and increased injury risk.

Different sports have different nutritional requirements. Endurance sports require a higher carbohydrate intake, while strength and power sports may require more protein for muscle repair and growth.

Supplements can include things like Protein powders, Creatine, and Caffeine. It’s important to remember these should supplement a balanced diet, not replace it
Some supplements are banned in certain sports. Athletes should always verify using reputable sources to avoid accidental doping.