A well-balanced diet includes the three macronutrients, vitamins and minerals, and hydration.
Carbohydrates
Carbohydrates are the most commonly use macronutrient for more intense aerobic exercise. They are processed aerobically (quickly) and anaerobically (slowly) for energy. The body breaks down carbohydrates into glucose and glycogen. Glucose is an immediate form of energy. Glycogen is store in the muscles and liver as a reserve once glucose levels are exhausted.
Carbohydrates come in both complex and simple forms. Complex carbohydrates technically sugar molecules strung together in complex chains. In the nutritional sense, complex carbs refer. Whole unprocessed foods that are high in fiber. These foods include beans and peas, brown rice and barley, and potatoes. Simple carbs are processed. Because they are more easily digested. Can cause spikes in blood sugar. These foods include pasta, breads and sweets.
Proteins
Proteins formed of a chain of amino acids. The building blocks for all tissues. These amino acids are responsible for repairing skeletal muscle and tissues and are vital to cellular function in the body. There are two types of amino acids: complete and incomplete. Animal protein is a complete protein because it contains all required amino acids. Plant-based proteins are incomplete because they lack some required amino acids; however, when combining different sources of plant protein, they can be complete. For example, combining rice and beans complements what each is missing in terms of amino acids. Together, they form a complete protein.
Fats
Fats support cell membranes, absorb fat-soluble vitamins and promote muscle repair. The healthiest types of fats are unsaturated fats, which are usually found from plant-based sources. The healthiest are ones rich in omega-3 fatty acids, like seafood or walnuts. They help with the body’s inflammatory response and delay muscle soreness.
Healthy fats include avocados, nuts, seeds, and oils such as avocado and olive oil.
Vitamins and Minerals
Vitamins and minerals are micronutrients that support the body’s essential functions. There are two types of vitamins: fat-soluble and หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล water-soluble. Vitamins A, E, D, and K are fat-soluble. It is important not to take fat-soluble vitamin supplements unless directed by a clinician. Because they are fat soluble, overdose is possible. Vitamins B and C are water-soluble. Because they water-soluble, any excess is remove in the urine. These are safe to take over the counter.