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Role in Exercise: Support metabolism, energy production, and muscle function. Recommended Intake: Follows the RDA for each vitamin, which varies by type and individual needs.

Role in Exercise: Repair and build muscle tissue, synthesize hormones and enzymes. Recommended Intake: 1.2-2.0 g/kg of body weight per day for athletes.

Role in Exercise: Primary source of energy during high-intensity workouts. Recommended Intake: 6-10 g/kg of body weight per day for athletes, depending on exercise intensity and duration.

Role in Exercise: Fuel for long-duration, low to moderate-intensity exercise. Recommended Intake: 20-35% of total daily calories, focusing on unsaturated fats.

Role in Exercise: Helps regulate blood sugar levels and supports digestive health. Recommended Intake: 25-38 grams per day, depending on age and sex.

Role in Exercise: Maintains fluid balance, prevents hyponatremia, and helps with muscle contractions. Recommended Intake: 1,500-2,300 mg/day, higher intake might be needed for athletes who sweat a lot.

Role in Exercise: Crucial for muscle contractions, bone health, fluid balance, and energy production. Recommended Intake: Depends on the specific mineral, varies by gender, age, and activity level.

Role in Exercise: Promote muscle protein synthesis and reduce exercise fatigue. Recommended Intake: Typically included within daily protein requirements; supplements may offer 5-20 grams per day.

Role in Exercise: Maintains hydration, regulates body temperature, and helps transport nutrients. Recommended Intake: Varies, but general guidance is about 3.7 L/day for men and 2.7 L/day for women, with more needed for exercisers.