• Carbohydrates: They are the body’s primary source of energy during exercise. Athletes need an adequate intake of carbohydrates to fuel their muscles and maintain energy levels.
• Proteins: Essential for muscle repair and growth. Adequate protein intake supports the recovery process and helps in building and maintaining lean muscle mass.
• Fats: Healthy fats provide sustained energy during prolonged activities and are essential for overall health. They also aid in the absorption of fat-soluble vitamins.

Vitamins and Minerals:

Play a crucial role in various physiological processes, including energy production, bone health, and immune function. Athletes require a balanced intake of vitamins and minerals to support overall health and performance.

Proper hydration is vital for maintaining body temperature, joint lubrication, and nutrient transport. Athletes must replace fluids lost through sweat to prevent dehydration, which can negatively impact performance and health.

• Pre-Workout Nutrition: Consuming a balanced meal or snack before exercise provides the body with readily available energy. It should include carbohydrates, moderate protein, and low in fats to prevent discomfort during physical activity.
• During Workout Nutrition: In prolonged activities, athletes may need to consume carbohydrates and electrolyte-rich beverages to sustain energy levels and replace lost electrolytes.
• Post-Workout Nutrition: Consuming a combination of carbohydrates and proteins after exercise helps in muscle recovery and replenishing glycogen stores. This post-workout window is crucial for maximizing recovery.

Athletes often use supplements like protein powders, amino acids, creatine, and vitamins to fill nutrient gaps or enhance specific aspects of their performance. However, these should not replace a well-balanced diet.

Athletes have different nutritional needs based on their sport, training intensity, body composition, and metabolic rate. Personalized nutrition plans are essential to cater to individual requirements.

Nutrition plays a role in preventing eating disorders among athletes, and addressing mental health aspects of food and body image is crucial for overall well-being.