Fueling the athlete within

Understand the essential building blocks of your diet: carbohydrates, proteins, and fats. Learn how these macronutrients power your body, support recovery, and help you achieve peak performance.

What are macronutrients?

Macronutrients are the nutrients your body needs in large amounts to function properly. They are the primary source of energy and are crucial for growth, metabolism, and other bodily functions. The three main macronutrients are carbohydrates, proteins, and fats. They fuel your body, repair muscles, and keep everything working properly.

General daily intake recommendations:

  • Carbohydrates: 45–65% of total calories
  • Fat: 25–35% of total calories
  • Protein: 10–30% of total calories

Carbohydrates: Your body's primary energy source

Carbohydrates are your body’s main source of energy, especially important for athletes during physical activity. They are broken down into glucose, which is used immediately for energy or stored as glycogen in your muscles and liver for later use.

Good sources of carbohydrates include:

  • Bread, pasta, rice
  • Fruits like apples, bananas, and berries
  • Potatoes and sweet potatoes
  • Whole grains such as oats and quinoa

Protein: Building and repairing muscles

Protein is essential for building and repairing muscles, making it a critical macronutrient for high school athletes. It also plays a role in hormone production, enzyme function, and immune system support.

Excellent protein sources:

  • Lean meats like chicken, fish, and beef
  • Eggs and dairy products
  • Plant-based options like beans, lentils, nuts, and tofu

Fats: Long-lasting energy

Dietary fats are vital for long-term energy, especially during prolonged exercise, and they support hormone production and the absorption of fat-soluble vitamins. Healthy fats are crucial for overall health and athletic performance.

Include healthy fats from:

  • Avocados and olives
  • Nuts (almonds, walnuts) and seeds (chia, flax)
  • Oils like olive oil and avocado oil
  • Fatty fish such as salmon and mackerel

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