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Sports Nutrition Essentials
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Carbohydrates
Provide energy, Support intense training, Glycogen replenishment
Proteins
Muscle repair and growth, Hormone regulation, Enzyme function
Fats
Energy source for long activities, Hormone production, Vitamin absorption
Water
Temperature regulation, Joint lubrication, Nutrient transport
Vitamin A
Vision health, Immune function, Cell growth
Vitamin D
Bone health, Calcium absorption, Immune function
Vitamin E
Antioxidant properties, Immune function, Cell membrane protection
Vitamin C
Collagen synthesis, Antioxidant properties, Immune support
B Vitamins
Energy production, Red blood cell formation, Nervous system function
Calcium
Bone strength, Muscle contraction, Nerve signaling
Iron
Oxygen transport, Energy metabolism, Immune function
Magnesium
Muscle function, Bone health, Energy production
Potassium
Fluid balance, Muscle contractions, Nerve signaling
Sodium
Fluid balance, Muscle function, Nerve function
Zinc
Immune function, Wound healing, DNA synthesis
Omega-3 Fatty Acids
Reduce inflammation, Heart health, Brain function
Fiber
Digestive health, Blood sugar regulation, Satiety
Antioxidants
Combat oxidative stress, Reduce muscle damage, Support immune system
Electrolytes
Hydration maintenance, Muscle function, Nerve signaling
Creatine
Improves power output, Boosts muscle energy, Enhances recovery
Caffeine
Increases alertness, Enhances performance, Improves focus
Beta-Alanine
Buffers lactic acid, Delays fatigue, Enhances performance in high-intensity efforts
Whey Protein
Rapid absorption, Muscle repair and synthesis, Rich in essential amino acids
Casein Protein
Sustained amino acid release, Supports muscle preservation, Improves muscle recovery overnight
Branched-Chain Amino Acids (BCAAs)
Muscle recovery, Energy during workouts, Reduces exercise fatigue
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