Frequently Asked Questions

Macronutrients are nutrients needed in large quantities: carbohydrates, proteins, and fats. They provide energy and building blocks for body tissues. Micronutrients are vitamins and minerals needed in smaller amounts but are essential for specific bodily functions like immune function, bone health, and energy metabolism. Both types are necessary for overall health.

Protein needs vary based on age, activity level, and individual goals. General recommendations suggest 0.8 grams per kilogram of body weight for sedentary individuals. Those engaging in regular strength training or intense physical activity may require higher intake. Individual needs should be discussed with a qualified healthcare professional or registered dietitian.

Vitamin D plays crucial roles in calcium absorption for bone health, immune function, and cellular regulation. The body produces vitamin D from sun exposure, and it can be obtained from food sources like fatty fish and egg yolks. Individual needs vary, and supplementation should be discussed with a healthcare provider if needed.

Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. Plant-based sources include flaxseeds, chia seeds, and walnuts, though these contain a different form of omega-3 that the body must convert. A balanced diet including these sources supports overall nutritional needs.

A well-planned diet with diverse whole foods can provide most necessary nutrients. However, individual circumstances vary. Some may benefit from supplementation based on dietary restrictions, activity levels, or geographic factors affecting nutrient availability. Decisions about supplementation should be made in consultation with a qualified healthcare professional.

Proper hydration is essential during physical activity. Water supports temperature regulation, nutrient transport, and energy production. Hydration needs increase with activity intensity and duration. Individual requirements vary based on sweat rate and environmental conditions. Monitoring thirst and urine color helps gauge hydration status.

Complex carbohydrates are found in whole grains, legumes, and vegetables. They are broken down more slowly than simple carbohydrates, providing sustained energy and helping maintain stable blood sugar levels. They also contain fiber for digestive health and are typically richer in vitamins and minerals than refined carbohydrates.

Fiber supports digestive health by promoting regular bowel function and feeding beneficial gut bacteria. It helps maintain stable blood sugar and cholesterol levels, and contributes to satiety, making it valuable for overall well-being. Good sources include whole grains, vegetables, fruits, and legumes.

Zinc is essential for immune function, protein synthesis, DNA production, and wound healing. It also supports various metabolic processes. Good dietary sources include oysters, beef, pumpkin seeds, and legumes. Daily needs vary based on age and individual factors.

A well-planned plant-based diet can provide adequate nutrition. However, careful attention to food variety and combination is necessary to ensure sufficient protein, iron, vitamin B12, and other nutrients. Those following this approach may benefit from consulting a registered dietitian to ensure nutritional adequacy.

Post-exercise nutrition supports muscle repair and recovery, replenishes energy stores, and aids hydration. A combination of carbohydrates and protein within a few hours after activity optimizes recovery. Timing and composition vary based on exercise intensity and individual factors, and should be tailored to individual needs.

Antioxidants are compounds that help protect cells from damage caused by oxidative stress. They include vitamins C and E, selenium, and polyphenols found in vegetables, fruits, and other plant foods. A diet rich in antioxidant-containing foods supports overall cellular health and well-being.