Fuel properly in order to perform the best.

–  Macronutrients consist of carbohydrates, fats, and protein. All three are essential for

any type of activity the body is performing. In terms of exercise, carbs and fat are the preferred source of nutrients for energy production, and protein plays a vital role in recovery.

–  Carbohydrates are compounds that are made up of three types of atoms: carbon, hydrogen, and oxygen. They are a metabolic fuel source for both nerve cells and red blood cells, and they provide fuel for skeletal muscle. Carbohydrates are essential in energy production, especially related to high intensity exercise.

–  Dietary fat serves as the default source of fuel in the body. There are two types of fat: saturated and unsaturated, the degrees of saturation are dependent upon the number of carbon-carbon double bonds. Fats are essential in energy production, especially related to low intensity exercise.

–  Proteins are organic compounds that are made up of amino acids, held together by peptide bonds. There are essential amino acids that must be received from the diet, as the body cannot create them on it’s own. Protein is essential in accreting and maintaining lean body tissue.

–  General recommendation for athletes or anyone exercising on a regular basis according to the NCSA’s Guide to Sport and Exercise Nutrition is: 5-7 g of carbohydrates/ kg body weight per day when exercising. 1.5-2 g protein/ kg body weight per day. 30% diet should be made up of fats, ideally 10% saturated, 10% polyunsaturated, and 10% monounsaturated.

– Micronutrients consist of vitamins, minerals, or other essential substances for growth or metabolism.

–  Vitamins and minerals cannot be produced by the body, so they must be consumed in food and beverages.

–  Vitamins are required for proper care of the body, and can be described as water soluble (B vitamins and vitamin C) or fat soluble (vitamins A, D, E, K). Adequate intake of these vitamins are essential in ensuring proper energy production, as well as building and repairing muscle tissue.

–  Minerals are inorganic elements that are classified as either major minerals or trace minerals.

While hydration is vital when it comes to replenishing the body’s lost fluids, it also plays an important role in serving as a channel for the body which delivers electrolytes, sugars, and amino acids.

 There are two peak phases of fueling prior to exercise, the first is 2 to 4 hours pre-workout, and the second is 30 to 60 minutes pre-workout. Carbohydrate loading during these periods can saturate the stores of muscle glycogen before events that typically lead to depletion.

–  Recent studies have shown that mixing carbohydrate sources with amino acids during aerobic endurance exercise can help improve recovery and muscle damage.

–  Proper fuel post-workout while being paired with recovery is just as, if not more, important than the actual workout itself. It is important to recover with a meal prioritizing carbohydrates and protein within 2-4 hours in order to aid in muscle recovery

There is nothing quite like a balanced diet in order to perform at one’s best, however, some supplements can aid in areas where the body may be lacking. Supplements can also help to maximize training adaptations and increase lean muscle mass. Make sure to seek professional help before adding in supplements to your diet.