Carbohydrates are the main energy source for enduring sports. There is a huge amount of carbohydrate source and the choice of the right source is crucial to making the best use of your diet and nutrition for competitive performance. Generally speaking, natural carbohydrate sources (oats, brown rice, sweet potatoes, fruit, vegetables) are beneficial as they feed on their whole. Natural carbohydrate sources are usually complex carbohydrates or starchy foods.
High-sugar processed foods may cause insulin ranges that may cause inflammation in the digestive tract (in general, health and nutrition, processed foods should be minimized). Processed foods contain sugars known as simple carbohydrates.
Natural sources of carbohydrates are more favorable to nutrition, as they provide energy production more slowly and more consistently. Pre-nourishment and diet must be complex carbohydrates as they are released in advance. Simple carbohydrates are more preferred during or just after the race.
With respect to the quantities, the recommended amount of carbohydrate consumption ranges from 6 to 7 grams per kilogram of body weight depending on the training level – 6 grams for athletes holding less than 2 hours a day and 7 for athletes who train 2 hours a day.
Proteins are used in most body functions and are essential for muscle repair and muscle building. The protein can be broken down into amino acids. 20 amino acids are needed to repair and reconstruct the muscles. They can be found in foods such as turkey, tuna, beef, chicken, cheese and soy. In other foods like beans, legumes and grains, there are incomplete proteins, which means that not all amino acids are needed for muscle repair. The recommended protein consumption is 1.3 / 1.4 g protein / kg body weight. Protein is not stored in the body and should be used on a regular basis.
Nuts c cup: 7g (approx.)
Peanut butter 2 Tbsp: 7g
Hard cheese 1  Eggs – 1: 7g
Fats can have many different health benefits. There are several types of fat:
Polyunsaturated fat (found in fish, eggs, nuts) plays an important role in transmitting the nerve and decreasing inflammation (muscles may become inflammatory after stomach ache)
Unsaturated fats, olives, avocados and Reduces Cholesterol
Protects certain organs of saturated fat (red meat, dairy products, fried foods). It is only small enough.
Other important fats include Omega 3 and Omega 6 fatty acids (found in fish, grass beet, seeds, nuts, eggs). The Omega 3 and 6 potential health benefits of improved immune system, decreased infections and improved heart health. They also think that too much Omega 6 consumption can interfere with the benefits of Omega 3.