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

Protein is essential for building and repairing muscle tissue. It is also involved in the production of enzymes and hormones.

Fats are stored in the body as adipose tissue and are used for energy when carbohydrates are depleted. They are also essential for the absorption of fat-soluble vitamins.

Iron is essential for the production of red blood cells, which carry oxygen to muscles. A deficiency in iron can lead to anemia, which can cause fatigue and decreased athletic performance.

Vitamin B12 is involved in the metabolism of carbohydrates, fats, and proteins. It is also essential for the production of red blood cells.

Potassium is involved in the regulation of fluid balance and muscle function. A deficiency in potassium can lead to muscle cramps and fatigue.

Magnesium is involved in the production of energy and the metabolism of carbohydrates and fats. It is also essential for muscle function and nerve transmission.

Vitamin D is involved in the absorption of calcium and the maintenance of bone health. A deficiency in vitamin D can lead to osteoporosis, which is a condition characterized by weak and brittle bones.

Vitamin C is involved in the production of collagen, which is a protein found in connective tissue. Collagen is essential for the strength and integrity of bones, tendons, and ligaments.

Iodine is involved in the production of thyroid hormones, which regulate metabolism. A deficiency in iodine can lead to hypothyroidism, which is a condition characterized by a slow metabolism and fatigue.

Water is the best choice for hydration during exercise. Sports drinks can be useful for athletes who are exercising for more than an hour, but they are not necessary for most people.

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

Protein is essential for muscle growth and repair. It is also involved in the production of enzymes and hormones.

The recommended daily intake of carbohydrates for athletes is 6-10 grams per kilogram of body weight.

Vitamin D is essential for the absorption of calcium and the maintenance of bone health. A deficiency in vitamin D can lead to osteoporosis, which is a condition characterized by weak and brittle bones.