Macronutrients: carbs, fats, proteins

Micronutrients: vitamins, minerals

Hydration: drink water, electrolytes

Energy balance: calories in vs. out

Pre-exercise meal: carbs, protein

Post-exercise meal: protein, carbs

Macronutrients are the body's primary energy sources, with carbs providing quick energy, fats for long-term energy, and proteins for muscle repair.

Micronutrients include essential vitamins like A, C, D, and minerals such as iron, calcium, and zinc for various bodily functions.

Hydration is crucial for maintaining bodily functions, with water being essential and electrolytes like sodium and potassium aiding in hydration balance.

Energy balance is achieved by balancing calories consumed with calories expended through physical activity to maintain weight.

Pre-exercise meals rich in carbs provide fuel for workouts, while protein aids in muscle repair and recovery.

Post-exercise meals with protein help in muscle recovery, while carbs replenish glycogen stores for energy restoration.

Supplements should be taken under professional guidance to address specific nutritional needs and avoid potential risks.

Supplements: consult professional