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The reason being proteins help the physical body repair itself after strenuous pursuits like exercises and workouts. The more you operate the even more you need proteins to a spot. Your needs depend on how many hours a full week you run, or in case you are trying to reduce body fat or in case you are lifting weights. Fats: The last food group, fat, helps maintain prolonged exercises at lower intensities. Our bodies have enough stored fat to gas prolonged exercise. However, fat is tough to use for quick energy. That is why carbohydrates are the choice fuel during many exercises. Athletes need about 20 to 30 percent of calorie consumption from fats.