What are the key nutrients for optimal physical performance?.

To achieve optimal physical performance, it's crucial to focus on a balanced intake of key nutrients. The primary nutrients include:

Key Facts

• Carbohydrates: Primary energy source, especially during high-intensity activities.
• Proteins: Essential for muscle repair and growth; recommended intake is 1.2 to 2.0 grams per kg of body weight.
• Fats: Important for long-duration energy; should comprise 20-35% of total daily calories.
• Vitamins and Minerals: Vitamins A, C, D, and E, along with calcium, magnesium, and iron, play vital roles in energy metabolism and muscle function.

Examples or Use Cases

• Endurance athletes may require higher carbohydrate intake to maintain energy levels during extended training sessions.
• Strength trainers focus on protein for muscle synthesis post-exercise.

FAQs

• How much protein do I need for muscle gain? It varies by individual goals, but generally between 1.6 to 2.2 grams per kg of body weight.
• Can I get all nutrients from food? Yes, a well-balanced diet typically provides all necessary nutrients for physical performance.