Active IQ Level 3 Award in Nutrition for Sport and Exercise Performance

Proper nutrition is essential for athletes and fitness enthusiasts to maximize performance, speed up recovery, and maintain overall health. Fueling the body with the right nutrients enhances endurance, strength, and muscle growth while preventing fatigue and injuries.

Key Principles of Sports Nutrition

Macronutrients for Performance

• Carbohydrates – Primary energy source for endurance and high-intensity activities.
• Proteins – Supports muscle repair, growth, and recovery.
• Fats – Essential for long-term energy and hormone balance.

Hydration & Electrolytes

• Prevents dehydration, muscle cramps, and fatigue.
• Essential for body temperature regulation and endurance.

Micronutrients for Optimal Performance

• Iron (spinach, red meat) – Supports oxygen transport in the blood.
• Calcium & Vitamin D (dairy, fish) – Strengthens bones and prevents fractures.
• B Vitamins (whole grains, eggs) – Boosts energy metabolism.