Chapter 2: Basic Nutrition 39 Rittenhouse, 2019). This is an important consideration when taking a caffeinated product in conjunction with an endurance event. The benefits of caffeine supplementation occur at rather low dosages. In fact, research shows that dosages greater than 5 mg per kilogram do not offer any additional benefit (U.S. Department of Health and Human Services, 2015). Up to 400 mg per day of caffeine is thought to be safe for most individuals; however, overconsumption can lead to dizziness or gastrointestinal distress, especially if taken on an empty stomach. Caffeine supplementation has been shown to: • Increase motivation for training • Increase pain tolerance during training • Increase ability to sustain high-volume training Summary • The four macronutrients are carbohydrate, fat, protein and water • Micronutrients are vitamins and minerals essential for healthy bodily function • Vitamins are classified as either water-soluble or fat-soluble and perform hundreds of roles in the body • Healthy eating patterns are sustainable and include consuming all food groups as well as honoring hunger and fullness cues • There are no “good” or “bad” foods as food doesn’t have a moral value • Fad diets are weight-loss programs or supplements that promise to deliver fast results with minimal effort and pose potential harm to the body • Supplements like creatine, whey and chocolate milk are healthy options for post-exercise recovery and building muscle
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