Even though water provides no energy, it is essential for the proper functioning of muscles and regulation of body temperature. Carbohydrates and fat are the primary energy sources used while exercising. Fat provides nine calories per gram and is used during low level activity. Carbohydrates contain four calories per gram and is the energy source preferred by muscle and the brain during active exercise.
Protein is composed of amino acid building blocks and is important in building and repairing muscle.
Almost all vitamins and minerals needed for a healthy body can be obtained by eating a variety of wholesome, natural foods. Rarely are supplements necessary or helpful. Sports drinks Water is still the best sport drink for recreational athletes who exercise for less than 60 minutes. It is inexpensive, readily available and does an excellent job of replacing sweat losses. For athletes who exercise longer than 60 minutes, drinking a dilute sugar solution while exercising will provide fuel to allow you to exercise longer.