"A nutrient is a substance used by an organism to survive, grow, and reproduce."
Overview of the three types of macronutrients (carbohydrates, protein, and fat) and how they impact endurance performance.
Protein: An essential macronutrient for building and repairing muscles. Necessary for recovery and growth after endurance exercise.
Carbohydrates: Provide energy for the body during exercise. Important to consume before and during endurance events.
Fats: A source of energy for the body during endurance exercise. Consuming healthy fats can also promote overall health.
Micronutrients: Vitamins and minerals that are needed in small amounts but are essential for overall health and athletic performance.
Hydration: Proper hydration is crucial for endurance athletes. Dehydration can lead to decreased performance and potentially dangerous situations.
Caloric Intake: Understanding how many calories are needed to support endurance exercise and maintain a healthy weight.
Macronutrient Timing: When and how much of each macronutrient should be consumed before, during, and after endurance exercise.
Supplements: Understanding which supplements are beneficial and which can be harmful for endurance athletes.
Glycogen: Understanding how the body stores and uses glycogen for energy during endurance exercise.
Protein Synthesis: The process by which the body uses amino acids to create new proteins, including those needed for muscle growth and repair.
Fat Oxidation: The process by which the body uses fat for energy, which is important for endurance athletes who need to sustain energy over long periods.
Carbohydrate Loading: A strategy used by endurance athletes to increase glycogen stores prior to events.
Recovery Nutrition: Understanding the importance of consuming nutrients, especially protein, after endurance exercise to promote recovery and reduce muscle damage.
Blood Sugar Control: Maintaining stable blood sugar levels during endurance exercise can help prevent fatigue and maintain steady energy levels.
Sports Nutrition: The importance of proper nutrition for overall athletic performance, including optimal macronutrient intake.
Carbohydrates: These are the primary source of fuel for endurance athletes. They provide energy in the form of glucose, which your body converts into ATP (adenosine triphosphate) to power your muscles. Carbohydrates can be found in foods such as pasta, rice, fruits, vegetables, and whole grains.
Proteins: Proteins are needed for repairing muscles and tissues that may have been damaged during exercise. They can also be used as a source of energy when carbohydrates are low. Protein-rich foods include meat, poultry, fish, beans, and dairy products.
Fats: Fats are the most calorie-dense of the macronutrients, providing nine calories per gram. They are an important energy source for endurance athletes who may need to rely on stored fat during long training sessions or events. Monounsaturated and polyunsaturated fats found in nuts, seeds, and vegetable oils are healthier options than saturated and trans fats found in animal products and processed foods.
"The requirement for dietary nutrient intake applies to animals, plants, fungi, and protists."
"Nutrients can be incorporated into cells for metabolic purposes or excreted by cells to create non-cellular structures, such as hair, scales, feathers, or exoskeletons."
"Some nutrients can be metabolically converted to smaller molecules in the process of releasing energy, such as for carbohydrates, lipids, proteins, and fermentation products, leading to end-products of water and carbon dioxide."
"Essential nutrients for animals are the energy sources, some of the amino acids that are combined to create proteins, a subset of fatty acids, vitamins, and certain minerals."
"Plants require more diverse minerals absorbed through roots, plus carbon dioxide and oxygen absorbed through leaves."
"Fungi live on dead or living organic matter and meet nutrient needs from their host."
"Ascorbic acid (vitamin C) is essential, meaning it must be consumed in sufficient amounts, to humans and some other animal species, but some animals and plants are able to synthesize it."
"Inorganic nutrients include nutrients such as iron, selenium, and zinc, while organic nutrients include energy-providing compounds and vitamins."
"A classification used primarily to describe nutrient needs of animals divides nutrients into macronutrients and micronutrients."
"Macronutrients are primarily used to generate energy or to incorporate into tissues for growth and repair."
"Micronutrients have subtle biochemical and physiological roles in cellular processes, like vascular functions or nerve conduction."
"Inadequate amounts of essential nutrients, or diseases that interfere with absorption, result in a deficiency state that compromises growth, survival, and reproduction."
"Consumer advisories for dietary nutrient intakes, such as the United States Dietary Reference Intake, are based on deficiency outcomes and provide macronutrient and micronutrient guides for both lower and upper limits of intake."
"In many countries, macronutrients and micronutrients in significant content are required by regulations to be displayed on food product labels."
"Nutrients in larger quantities than the body needs may have harmful effects."
"Edible plants also contain thousands of compounds generally called phytochemicals which have unknown effects on disease or health."
"A diverse class with non-nutrient status called polyphenols, which remain poorly understood as of 2017."
"Inadequate amounts of essential nutrients... result in a deficiency state that compromises growth, survival, and reproduction."
"Polyphenols... remain poorly understood as of 2017."