Carbohydrates are the body's primary source of energy during high-intensity exercise. They are broken down into glucose, which is then used by muscles for fuel.

Athletes typically require a higher protein intake compared to sedentary individuals to support muscle growth and repair.

Vitamin D is essential for the absorption of calcium and the maintenance of bone health. It also plays a role in muscle function and immune system regulation.

Electrolytes, such as sodium, potassium, and chloride, play a crucial role in maintaining fluid balance and regulating muscle contractions.

Creatine is a natural substance that helps provide energy to muscles during high-intensity exercise. It has been shown to improve muscle recovery and reduce muscle soreness after exercise.

Athletes typically require a higher fluid intake compared to sedentary individuals to prevent dehydration and maintain optimal performance.

Pre-workout meals should contain a combination of simple and complex carbohydrates to provide both quick energy and sustained energy release.

Protein is essential for muscle growth and repair, as well as the production of enzymes and hormones.

Magnesium is essential for the proper functioning of the nervous system and muscle contraction. It also plays a role in energy production and protein synthesis.

Athletes are recommended to consume 4-5 servings of fruits and vegetables per day to ensure adequate intake of vitamins, minerals, and antioxidants.

Monounsaturated and polyunsaturated fats are considered to be 'healthy' fats and should be included in an athlete's diet. They can help reduce the risk of heart disease and provide energy.

Carbohydrates are the body's primary source of energy, providing fuel for muscles and other tissues during exercise.

Vitamin B12 is essential for the production of red blood cells and the transport of oxygen throughout the body. It also plays a role in nerve function and DNA synthesis.

Athletes are recommended to consume 3-4 liters of water per day to maintain hydration and optimal performance.

Iodine is essential for the proper functioning of the thyroid gland and metabolism. It also plays a role in brain development and growth.