8.1 Macronutrients and micronutrients

Macronutrients and micronutrients are key players in exercise performance. Carbs, proteins, and fats provide energy and support various bodily functions, while vitamins and minerals facilitate metabolic processes crucial for athletic success.

Understanding nutrient intake, timing, and individual needs is vital for optimizing performance. From pre-workout fuel to post-exercise recovery, strategic nutrition can enhance endurance, strength, and overall athletic achievement.

Macronutrients for Exercise Performance

Carbohydrates and Proteins

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• Carbohydrates provide primary energy for high-intensity exercise at 4 calories per gram
  • Stored as glycogen in muscles and liver
  • Maintain blood glucose levels during prolonged activities
  • Examples: pasta, rice, fruits
• Proteins yield 4 calories per gram and consist of amino acids
  • Essential for muscle repair, growth, and maintenance
  • Vital for enzyme production and hormone regulation
  • Support immune function
  • Examples: chicken, fish, legumes

Fats and Macronutrient Utilization

• Fats supply 9 calories per gram as primary energy for low-intensity, long-duration activities
  • Crucial for hormone production and cell membrane integrity
  • Aid absorption of fat-soluble vitamins (A, D, E, K)
  • Examples: avocados, nuts, olive oil
• Body's macronutrient utilization during exercise follows a spectrum
  • Shifts from primarily carbohydrates at high intensities
  • Increases fat oxidation at lower intensities
  • Example: sprinting uses more carbohydrates, while marathons rely more on fat
• Adequate intake of all macronutrients optimizes exercise performance
  • Balance varies based on activity type, intensity, and duration
  • Example: endurance athletes may need higher carbohydrate intake compared to strength athletes

Micronutrients for Health and Exercise

Vitamins and Minerals

• Vitamins support various metabolic processes
  • Categorized as fat-soluble (A, D, E, K) or water-soluble (B complex, C)
  • Aid energy production, tissue repair, and immune function
  • Examples: vitamin C in citrus fruits, vitamin D from sunlight exposure
• Minerals facilitate numerous physiological functions
  • Support oxygen transport, bone health, and fluid balance
  • Key minerals for exercise include iron, calcium, magnesium, and zinc
  • Examples: iron in spinach, calcium in dairy products

Antioxidants and B Vitamins

• Antioxidants protect cells from exercise-induced oxidative stress
  • Include vitamins C and E, beta-carotene, and selenium
  • Examples: berries, dark leafy greens, nuts
• B vitamins play crucial role in energy metabolism
  • Convert macronutrients into usable energy during exercise
  • Examples: B12 in animal products, folate in leafy greens

Electrolytes and Micronutrient Importance

• Electrolytes maintain fluid balance and support muscle function
  • Include sodium, potassium, and chloride
  • Essential for nerve impulse transmission and muscle contraction
  • Examples: bananas for potassium, table salt for sodium
• Micronutrient deficiencies can impair exercise performance
  • Increase risk of injury and compromise overall health
  • Emphasize importance of balanced diet for athletes and active individuals
  • Example: iron deficiency leading to decreased endurance capacity

Nutrient Intake for Athletes

Macronutrient Recommendations

• Carbohydrate intake for athletes ranges from 3-12 g/kg of body weight per day
  • Varies based on training intensity and duration
  • Endurance athletes typically require higher intakes
  • Example: 70 kg runner might need 210-840 g of carbohydrates daily
• Protein recommendations for athletes span 1.2-2.0 g/kg of body weight per day
  • Strength and power athletes often require amounts at higher end
  • Example: 80 kg weightlifter might need 96-160 g of protein daily
• Fat intake should comprise 20-35% of total caloric intake for most athletes
  • Ensures adequate consumption of essential fatty acids
  • Supports absorption of fat-soluble vitamins
  • Example: 3000 calorie diet might include 67-117 g of fat daily

Micronutrient Needs and Supplementation

• Micronutrient needs generally met through balanced diet
  • Some athletes may require supplementation based on individual needs
  • Dietary restrictions or intense training regimens may increase requirements
  • Example: vegan athletes might need B12 supplements
• Iron requirements higher for endurance and female athletes
  • Recommended intake 18 mg/day for women, 8 mg/day for men
  • Example: female distance runners at higher risk for iron deficiency
• Calcium intake recommendations for athletes 1000-1300 mg/day
  • Higher needs for adolescent athletes
  • Important for those at risk for low bone mineral density
  • Example: gymnasts might need upper range due to impact nature of sport
• Vitamin D intake of 600-800 IU/day recommended
  • Potential benefits of higher doses for indoor athletes
  • Important for those training in low-sunlight environments
  • Example: swimmers training indoors year-round might need supplementation

Nutrient Timing for Performance and Recovery

Pre and Intra-Exercise Nutrition

• Pre-exercise nutrition consumed 2-4 hours before activity
  • Focus on easily digestible carbohydrates
  • Maximizes glycogen stores and maintains blood glucose levels
  • Example: oatmeal with banana 3 hours before morning run
• Intra-exercise nutrition crucial for events lasting over 60-90 minutes
  • Involves carbohydrate consumption to delay fatigue
  • Maintains performance throughout extended activity
  • Example: energy gels during marathon at 45-minute intervals

Post-Exercise Nutrition and Recovery

• "Anabolic window" concept emphasizes immediate post-exercise nutrition
  • Consume protein and carbohydrates to enhance muscle protein synthesis
  • Supports glycogen replenishment for faster recovery
  • Example: chocolate milk within 30 minutes after intense workout
• Post-exercise nutrition should prioritize carbohydrate and protein intake
  • Consume within 30-60 minutes for optimal recovery
  • Aim for 3:1 ratio of carbohydrates to protein
  • Example: turkey sandwich with fruit 45 minutes after training session

Long-Term Nutrient Timing Strategies

• Chronic nutrient timing strategies influence long-term adaptations
  • Can improve body composition, strength, and endurance capacity
  • Tailored to specific training goals and individual needs
  • Example: consistently higher protein intake around strength training sessions
• Importance of nutrient timing varies based on multiple factors
  • Consider training status, overall diet quality, and specific athlete goals
  • Individualize strategies for optimal results
  • Example: recreational athlete might focus less on timing compared to elite competitor