Nutrition for Athletes and Active Individuals

Macronutrients are nutrients that the body needs in large amounts. They include carbohydrates, proteins, and fats.

Micronutrients are nutrients that the body needs in small amounts. They include vitamins and minerals.

Carbohydrates are the body's main source of energy. Good sources of carbohydrates include bread, pasta, rice, potatoes, and fruits.

Protein is essential for building and repairing muscle tissue. Good sources of protein include meat, poultry, fish, eggs, and dairy products.

Fat is essential for storing energy and protecting organs. Good sources of fat include cheese, butter, oil, and nuts.

Athletes should drink 2-3 liters of water per day to stay hydrated. This amount may vary depending on the climate and the intensity of the activity.

Electrolytes are minerals that help regulate the body's fluid balance. Good sources of electrolytes include sports drinks, coconut water, and salty snacks.

Antioxidants are compounds that help protect the body from damage caused by free radicals. Good sources of antioxidants include fruits, vegetables, and whole grains.

Omega-3 fatty acids are essential fatty acids that the body cannot produce on its own. Good sources of omega-3 fatty acids include salmon, tuna, mackerel, and sardines.

Iron is an essential mineral that helps carry oxygen throughout the body. Good sources of iron include red meat, poultry, fish, and eggs.

Calcium is an essential mineral that helps build and maintain strong bones. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods.

Vitamin D is an essential vitamin that helps the body absorb calcium. Good sources of vitamin D include sunlight, fatty fish, and fortified foods.

Vitamin C is an essential vitamin that helps boost the immune system. Good sources of vitamin C include citrus fruits, berries, and leafy green vegetables.

Vitamin E is an essential vitamin that helps protect the body from damage caused by free radicals. Good sources of vitamin E include nuts, seeds, and vegetable oils.

Vitamin K is an essential vitamin that helps the blood clot. Good sources of vitamin K include leafy green vegetables, broccoli, and Brussels sprouts.