Nutrients can be divided into two groups:
- Nutrients that give energy: proteins, carbohydrates and fats,
- Nutrients that do not give energy: vitamins and minerals.
Pattern of nutrients to form energy:
1. Carbohydrates: these are the first source of energy for the operation of the muscles, and provide energy in the presence of oxygen or without it.
2. Proteins: these break down to energy after starving or long physical activity, which causes reduction in the amount of muscles.
3. Fats: these are used after about 20 minutes of physical activity, i.e. your fat starts decreasing after only 20 minutes of exercise.
Adequate exercise uses up nutrients and burns excess fat optimally. It also speeds metabolism, so your body processes food calories faster.
You must use a certain amount of nutrients to reach a satisfactory energy supply to your body. The next schedule shows the distribution of nutrients to ensure a good energy supply to your body.
| Protein | Carbohydrate | Fat | |
| Average people | 10% | 60% | 30% |
| Anaerobic exercise, eg, a weight lifter | 20% | 70% | 10% |
| Aerobic exercise, eg, a runner | 15% | 60% | 25% |
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