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Macronutrients
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Macronutrients are proteins, fats, and carbohydrates: three groups of substances that give the body energy and building materials, as opposed to micronutrients (vitamins, minerals), which are needed in small doses.
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Macronutrients
In detail
Protein (4 kcal/g) is needed for muscle recovery and growth — endurance runners have a higher requirement than standard norms (1.4-1.8 g/kg of body weight, rather than the standard ~0.8 g/kg). Carbohydrates (4 kcal/g) are the main fuel for intense work, stored as glycogen. Fats (9 kcal/g) are fuel for light, prolonged work and a source of several hormones.
How to use it
After a hard workout (especially a long or interval one), try to get protein and carbohydrates within 30-60 minutes — this speeds up glycogen and muscle fiber recovery.