Introduction

Many athletes are intrigued about the topic of nutrition for many reasons, but one of the main goals of all athletes is to improve performance, and adequate nutrition practices play a role not only in performance, but also in recovery. Both the type of food consumed and the timing of consumption are factors in both performance and recovery. Therefore, it is very important to understand what the different macro and micronutrients are and the individual roles they all play in the body. Different athletes will require different nutritional demands, as each individual athlete is different. While there are many different ideologies on nutritional diets, based on factors such as goals, beliefs, religion, and food intolerances, one ideology remains the same: adequate nutrition is required for athletes to maintain in good health standing. The ultimate goal of this guide is to provide basic information on what the macro and micronutrients are, the role they play in the body for athletes, dosing and timing, supplement usage, and mindfulness of dietary practices.

Macronutrients and Micronutrients in the Body

A primary concern for all athletes should be to consider whether or not their total caloric intake is supportive of their goals and expenditure during rigorous training and practices. The macronutrients consist of protein, carbohydrates and fats/lipids, and are the larger nutrients required by our bodies in greater quantities (Whitney & Rolfes, 2005). These nutrients are organic and essential, being required by the body and provide the body with energy (Whitney & Rolfes, 2005). The micronutrients consist of both vitamins and minerals which are required in smaller doses and do not yield energy within the body (Whitney & Rolfes, 2005).

Carbohydrates in our diets function to provide our cells and central nervous system with energy in the form of glucose by providing 4 kcals per gram of carbohydrate consumed. The glucose provided from the diet can then be stored both within the liver and the muscles as glycogen. Adequate carbohydrate intake will also provide the body with a protein sparring effect by reducing or preventing proteins use for cellular energy (Whitney & Rolfes, 2005). Carbohydrates in our diet also provide us with starches and fibers which play integral roles in weight mana…