Why Nutrition Matters During Exercise
Proper nutrition during exercise is essential for maximizing performance, boosting endurance, and accelerating recovery. Whether you’re a professional athlete or a fitness enthusiast, fueling your body with the right nutrients ensures sustained energy, improved muscle function, and reduced fatigue. Let’s dive into the key active substances that enhance performance and their recommended dosages.
1. Carbohydrates – The Primary Energy Source
Carbohydrates are the body’s preferred energy source during exercise. They provide quick and efficient fuel, preventing fatigue and maintaining endurance.
Best Sources
- Energy gels
- Sports drinks
- Bananas and dried fruits
Recommended Dosage
For optimal performance, consume 30–60g of carbohydrates per hour of exercise. Endurance athletes may need up to 90g per hour for prolonged activity.
2. Electrolytes – Hydration and Muscle Function
Electrolytes, including sodium, potassium, magnesium, and calcium, regulate fluid balance, prevent cramps, and support nerve function.
Best Sources
- Sports drinks
- Electrolyte tablets
- Coconut water
Recommended Dosage
Athletes should aim for 300–700mg of sodium per hour, along with other electrolytes to replace losses through sweat.
3. BCAAs – Muscle Protection and Recovery
Branched-Chain Amino Acids (BCAAs) help prevent muscle breakdown, reduce soreness, and accelerate recovery.
Best Sources
- BCAA supplements
- Whey protein
- Lean meats
Recommended Dosage
A dose of 5–10g of BCAAs before or during exercise supports endurance and muscle preservation.
4. Caffeine – Boost Energy and Focus
Caffeine enhances endurance, mental focus, and fat oxidation during prolonged exercise.
Best Sources
- Pre-workout supplements
- Coffee
- Energy gels
Recommended Dosage
Consume 3–6mg per kg of body weight about 30–60 minutes before exercise.
5. Beta-Alanine – Improve Performance and Reduce Fatigue
Beta-Alanine buffers acid buildup in muscles, delaying fatigue and enhancing high-intensity performance.
Best Sources
- Pre-workout powders
- Poultry and fish
- Beta-Alanine supplements
Recommended Dosage
A daily intake of 4–6g (divided into smaller doses) improves endurance over time.
6. Creatine – Power and Strength Booster
Creatine increases strength, power, and muscle endurance, making it essential for resistance training and high-intensity workouts.
Best Sources
- Creatine monohydrate supplements
- Red meat and fish
Recommended Dosage
For optimal benefits, take 3–5g daily, with a loading phase of 20g per day for 5 days if needed.
7. L-Carnitine – Fat Metabolism and Endurance
L-Carnitine helps convert fat into energy, improves endurance, and reduces exercise-induced stress.
Best Sources
- L-Carnitine supplements
- Dairy and lean meats
Recommended Dosage
A daily dose of 1–3g supports energy production and fat utilization.
Conclusion – Optimize Your Performance
Fueling your body with the right nutrients during exercise is the key to achieving your fitness goals. From carbohydrates for energy to electrolytes for hydration and performance-boosting supplements, every element plays a crucial role. Don’t let fatigue slow you down – try our high-quality sports nutrition products today and unlock your full potential!
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