Macronutrients and Ergogenic Aids in Adolescent Endurance and Recovery

This paper investigates the functional importance of constant nutrients in the human body system and their promoting effect on exercise. Through different hypothetical real-life scenarios, the comprehensive contribution of dietary supplements in improving endurance exercise performance and promoting recovery is analyzed. The research results indicate that carbohydrates, as the main fuel for long-term high-intensity exercise, can maintain glycogen storage and delay fatigue through strategic and fixed intake after exercise. Protein can support muscle repair and adaptation by promoting protein synthesis to aid muscle growth. A standard recommendation suggests a daily consumption of 1.4-2.0 g/kg, which can be taken in a dispersed manner. Fat is a primary source for storing long-term energy and has dense and persistent characteristics, particularly associated with low-intensity endurance activities, playing a critical role in sustained endurance performance, but its function is often misunderstood. In addition to macronutrients, the study also explored the promoting effects of dietary supplements such as - alanine and creatine on exercise performance. -alanine can buffer muscle acidity, minimize fatigue, and creatine can store water in muscles, improving overall athletic performance. This paper integrates biochemical and performance-based findings through the exploration of each subsection of macronutrients by evaluating the mechanisms and practical implications of nutrition strategies in endurance sports.