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

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

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

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

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

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.

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

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

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.

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

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

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

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

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

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

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

May improve metabolic health, aid in weight control, and possibly enhance longevity. Examples: 16/8 method, 5:2 diet, and eat-stop-eat.

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