Carbohydrates have no impact on endurance.

Carbohydrates provide essential energy for sports performance.

Carbohydrates are only important for weight loss.

Carbohydrates are primarily used for muscle repair.

Monosaccharides and polysaccharides

Sugars and fibers

Starches and proteins

Simple and complex.

Fruits, honey, milk, candy, soda.

Whole grains

Vegetables

Nuts

Whole grains, legumes, vegetables, and some fruits.

White bread

Candy bars

Potato chips

70-80%

10-20%

50-60%

30-40%

Protein is primarily used for energy during exercise.

Protein has no impact on muscle recovery.

Protein is only important for weight loss, not sports performance.

Protein is essential for muscle repair, growth, and overall recovery in sports performance.

Fruits

Bread

Meat, fish, eggs, dairy, legumes, nuts, seeds.

Rice

50-60%

20-40%

12-15%

5-10%

Fats are not important for energy during sports.

Fats should be avoided completely for optimal performance.

Fats provide energy, support vitamin absorption, and aid in hormone production for sports performance.

Fats are primarily used for muscle building.

Fruits like apples and bananas

Grains such as rice and wheat

Vegetables like broccoli and carrots

Oils, butter, nuts, seeds, avocados, fatty fish, and dairy products.

40%-50%

30-35%

5%-10%

20%-35%