Foundations of Sports Nutrition and Macronutrients
Foundations of Sports Nutrition and Macronutrients
This domain tests how well you can translate energy-yielding nutrients into practical intake targets and explain their roles in training adaptation. Expect questions on carbohydrate availability, protein quality and distribution, fat needs, fiber, alcohol, and the difference between absolute and relative intakes.
Core rules
- Carbohydrate is the dominant fuel for high-intensity work; daily targets range from 3–5 g/kg for light training to 8–12 g/kg for heavy endurance loading.
- Protein supports repair and remodeling; most athletes need 1.2–2.0 g/kg/day, spread over 3–5 feedings of 0.25–0.4 g/kg.
- Fat should provide 20–35% of energy and at least 0.5–1.0 g/kg/day to support hormone production and fat-soluble vitamin absorption.
- Fiber is healthful but should be moderated close to competition to limit gastrointestinal distress.
Worked example
A 70 kg athlete trains 2 hours daily. Carbohydrate at 6–10 g/kg = 420–700 g/day. Protein at 1.4–1.8 g/kg = 98–126 g/day. If energy intake is about 3,000 kcal and fat is 25%, fat = 750 kcal ÷ 9 = 83 g. The reasoning: set carbohydrate first for fuel, protein second for repair, then fill remaining energy with fat; do not use percentage energy alone because it changes with total intake.
Traps
Confusing g/kg with percent of energy; overemphasizing protein while underfueling carbohydrate; treating alcohol as a carbohydrate source; and forgetting that high-fiber foods before exercise can cause bloating.