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The three macronutrients are protein, carbohydrates, and fats. Each provides energy: protein and carbs yield ~4 kcal/g, while fat yields ~9 kcal/g.
Most sports nutrition guidelines recommend 1.2–2.0 g of protein per kg of body weight per day for athletes, depending on the sport and training intensity. Endurance athletes need ~1.2–1.4 g/kg; strength athletes need ~1.6–2.0 g/kg.
Carbohydrates are the body's preferred fuel source during moderate-to-high intensity exercise. They are stored as glycogen in muscles and liver, providing readily available energy for athletic performance.
Glycogen is the stored form of glucose found in muscles (~300–400 g) and the liver (~75–100 g). It is the primary fuel for exercise above ~65% VO2max and its depletion leads to fatigue and reduced performance.
Simple carbs (monosaccharides, disaccharides) are quickly digested and raise blood sugar rapidly (e.g., fruit, sugar, honey). Complex carbs (polysaccharides) digest more slowly and provide sustained energy (e.g., oats, rice, potatoes).