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Macronutrients And Your Food

Macronutrients are the main nutrients that make up the foods we eat. Such macronutrients as carbohydrates, protein and fats, provide the fuel for physical activity and sports participation.


Carbohydrates are the most important fuel source for athletes. Every part of our body uses it for energy, without it, we could’t survive. Carbohydrates should provide 45% to 65% of the total energy intake and should be your main part of meal on match days.

Good sources of carbohydrates: whole grains, vegetables, fruits, milk and yoghurt.


Proteins build and repare muscle. For easy and short exercise, proteins do not act as a main source of energy. However, for longer exercises, proteins are important and help to maintain energy levels. Protein should pro- vide on average 10% to 30% of total energy intake.

Good sources of protein: meat, fish, eggs, dairy products, beans and nuts.


Fat is important part of healthy diet. You need it to grow up healthy, and strong. Fats protect your nervous system and help to transport vitamins into our bodies. Fats should provide 25% to 35% of total energy intake.

Good sources of fat: meat, fish, nuts and seeds, dairy products, olive oil.

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