expert in sports nutrition

- They must represent 50 to 55% of daily energy requirements.

- We distinguish foods rich in complex carbohydrates (starchy foods) and those rich in simple carbohydrates (sugar, fruits, pastries, etc.). In a balanced diet, the greatest part must be given to foods rich in complex carbohydrates.

- Carbohydrates contain glucose, which is the preferred fuel for supplying muscles with energy.  Energy from glucose is the easiest for muscles to use. The body can store a certain amount of glucose, in the form of glycogen. But these glycogen reserves are low (250 to 400 g) and practically exhausted at the end of 30 to 90 minutes of exercise.

- They must represent 30 to 35% of daily energy requirements.

- The foods richest in lipids are fatty substances (oils, butters, margarines, etc.), but lipids are also found in certain other foods (cooked meats, fatty meats, fatty cheeses, fried foods, pastries, etc.).

- Fatty acids (constituents of lipids) can also be used by the body to provide energy, particularly during prolonged and low or moderately intense exercise. Extreme sports (treks in cold countries, periods in high mountain ranges, etc.) can lead to an increase in lipid consumption. Foods rich in lipids can help to respond to these situations.

- they must represent 10 to 15% of daily energy requirements.

- Proteins are essential constituents of the body, particularly muscles. Foods richest in proteins are meat and its equivalents (fish, eggs, etc.), dairy products, dried vegetables and soya.

- For sports requiring a loss of body fat and/or an increase in muscle volume, proteins play a major role in creating muscle bulk, but also in compensating for muscle loss and repairing damaged muscles after exercise.
In general, the daily diet is enough to handle an increase in protein requirements (normal intake of 1 g of protein / kg body weight / day, which can be increased to 1.5 g or 2 g of protein/kg/day for prolonged sporting activities).
But some sports such as body building or power sports, etc., which can require 2-2.5 g of protein/kg/day, protein supplements can be considered. Anyway, increasing protein consumption to increase muscle bulk must last a maximum of 6 months and must not exceed 3 g of protein/kg/day (to avoid liver and kidney problems).
To be effective, this increase in protein consumption must obviously be associated with specific training, without resorting to anabolic products.