The human body has a large capacity to store fat. The average 150 lb athlete will have 80,000 calories stored as fat. For the average female that translates into about 30-60 grams of fat a day. For the average male that translates into about 45-90 grams of fat a day. The healthiest fats to consume on a daily basis are vegetable oils such as olive, canola, sunflower, safflower, corn or soybean oil and products made form oils such as some salad dressings, nuts and seeds and fatty fish such as salmon and sardines.
Amino acids are the building blocks of protein.
However different plant foods can be combined to make complete proteins. Protein does not provide very much energy for exercise but it does help the body build and repair muscle, helps transport oxygen to the muscles, is a component of enzymes and hormones and is needed for a healthy immune system. Eating too little or too much protein can be detrimental to health and performance. I've seen many people who start buying expensive protein supplements in hopes that this will help them gain muscle mass. Others want to ensure that they eat enough carbohydrates for energy that they forget about the protein and end up not eating enough protein.