Nutritional choices are really important for how much energy our bodies have during exercise. This energy affects how well we perform and how we recover afterward. There are three main types of macronutrients—carbohydrates, fats, and proteins—and each one helps our bodies in different ways.
Carbohydrates: Carbs are the main source of energy for our bodies, especially when we're exercising hard. Eating enough carbohydrates helps fill our glycogen stores, which is like filling up a gas tank. For athletes, it’s recommended to eat about 6 to 10 grams of carbohydrates for every kilogram of their body weight each day. When glycogen stores are full, athletes can perform about 20-30% better compared to when they have low levels.
Fats: While carbs give us quick energy, fats are also important, especially during light to moderate exercise. Our bodies can use fat effectively when we don't have enough carbohydrates stored. In fact, about 65-70% of the energy we use when we are resting comes from burning fat.
Proteins: Proteins are mainly used for repairing and building muscles, but they can also provide energy during long exercise sessions when our carb stores run low. Athletes are generally advised to eat between 1.2 to 2.0 grams of protein for every kilogram of body weight each day to help with recovery and muscle growth.
In short, eating a good mix of carbohydrates, fats, and proteins helps keep our energy levels up during exercise. This balance is important for how well we perform, how long we can sustain our activity, and how quickly we recover. Adjusting what we eat based on how intense or long our workouts are can improve how efficiently our bodies use energy and help us perform better overall.
Nutritional choices are really important for how much energy our bodies have during exercise. This energy affects how well we perform and how we recover afterward. There are three main types of macronutrients—carbohydrates, fats, and proteins—and each one helps our bodies in different ways.
Carbohydrates: Carbs are the main source of energy for our bodies, especially when we're exercising hard. Eating enough carbohydrates helps fill our glycogen stores, which is like filling up a gas tank. For athletes, it’s recommended to eat about 6 to 10 grams of carbohydrates for every kilogram of their body weight each day. When glycogen stores are full, athletes can perform about 20-30% better compared to when they have low levels.
Fats: While carbs give us quick energy, fats are also important, especially during light to moderate exercise. Our bodies can use fat effectively when we don't have enough carbohydrates stored. In fact, about 65-70% of the energy we use when we are resting comes from burning fat.
Proteins: Proteins are mainly used for repairing and building muscles, but they can also provide energy during long exercise sessions when our carb stores run low. Athletes are generally advised to eat between 1.2 to 2.0 grams of protein for every kilogram of body weight each day to help with recovery and muscle growth.
In short, eating a good mix of carbohydrates, fats, and proteins helps keep our energy levels up during exercise. This balance is important for how well we perform, how long we can sustain our activity, and how quickly we recover. Adjusting what we eat based on how intense or long our workouts are can improve how efficiently our bodies use energy and help us perform better overall.