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Helps in muscle repair and growth, essential for hormone production, and supports immune function. Examples include chicken, tofu, and legumes.

Strengthens bones, helps with muscle contractions, and crucial for nerve signaling. Examples: dairy products, fortified plant milk, and leafy green vegetables.

Oxygen transport, energy metabolism, and improves endurance performance. Examples: lean red meat, spinach, and iron-fortified cereals.

Increases alertness, improves concentration, and can enhance endurance. Examples: coffee, tea, and certain energy drinks.

Can reduce inflammation, improve heart health, and provide a diverse range of nutrients. Examples: fruits, vegetables, whole grains, nuts, and seeds.

Aids in digestion, provides a feeling of fullness, and can help with weight management. Examples: vegetables, whole grains, and legumes.

Improves energy production and muscle contraction, supports bone health, and aids in oxygen transport. Examples: fruits, vegetables, grains, and dairy products.

Improves blood flow, can enhance exercise performance, and reduces oxygen consumption during exercise. Examples: beets, arugula, and spinach.

Secondary energy source, aids in absorption of fat-soluble vitamins, and supports cell growth. Examples: nuts, avocados, and olive oil.

Enhances recovery, optimizes glycogen storage, and improves performance. Examples include eating a meal 2-4 hours before an event and consuming proteins and carbohydrates post-exercise.

Protects against oxidative stress, supports immune function, and may speed up recovery. Examples: berries, dark chocolate, and green tea.

Maximizes glycogen storage, delays fatigue in endurance sports, and improves long-duration performance. Examples: Gradually increasing carb intake before a marathon.

Maintains blood volume, regulates body temperature, and prevents heat stress. Examples: water, sports drinks, and electrolyte solutions.

Reduces inflammation, improves heart health, and may aid in recovery. Examples: fatty fish, flaxseeds, and fish oil supplements.

Increases muscle carnosine levels, enhances performance in high-intensity exercises, and may delay muscle fatigue. Example: Beta-Alanine supplements.

Primary energy source, spares muscle protein, and restores glycogen. Examples: whole grain pasta, rice, and bread.

Enhances strength, increases lean muscle mass, and aids in quick energy bursts. Examples: Creatine monohydrate supplements.

Supports gut health, aids in nutrient absorption, and may boost the immune system. Examples: yogurt, kombucha, and fermented foods.

Balances fluid levels, prevents dehydration, and maintains nerve and muscle function. Examples: sodium, potassium, chloride found in sports drinks and bananas.