The document discusses the roles of different macronutrients and micronutrients in fueling exercise and recovery. Carbohydrates are the primary fuel for high-intensity exercise. Fat is important for low-intensity exercise and absorbing vitamins. Protein aids growth and repair when at rest. Vitamins and minerals help produce energy and support the immune system during training and recovery. Water transports nutrients and removes waste, regulating temperature. Dietary fiber and glycogen also play roles in energy production and health. Fatty acids serve as fuel during endurance activities with ample oxygen.

1. … to maintain a constant supply of energy to
Carbohydrate the muscles, especially during high intensity
exercise, which allows them to contract
throughout the duration of the exercise period
Fat …a major source of energy in low-intensity
exercise. Also absorbs certain vitamins which
help form enzymes that aid energy release.
Protein … gets to work when the body is at rest as
growth and repair of tissues can only happen
when the body is at rest.
Vitamins … aid in energy production and help maintain
the immune system which is vital for
maximum training and rapid recovery

2. Minerals … vital for tissue functioning, including nerve
impulses for muscle contraction and
maintaining energy stores
… carries other nutrients to and removes
Water waste products from the body’s cells, and
helps control body temp.

3. Dietary fibre … can help maintain blood glucose by
reducing rate of glucose take up and reducing
fat absorption, reducing health risks.
… converted to glucose to release energy for
Glycogen athletic performance
… body’s preferred fuel during endurance
Fatty acids activity where there is an abundance of
oxygen