Important Energy Sources

Carbohydrates

Carbohydrates are the main energy source of the body. They provide the body with heat and power. They are divided up in sugars - in simple or complex form, and power. In the absence of carbohydrates, protein is broken down to provide needed energy (which could lead to a protein deficiency); however, it would be very difficult to become deficient in carbohydrates.They have a great processing from energy to energy profit.
Sources: rice, pasta, bread, potatoes, cereals just to name a few healthy ones

Fats

Fats have more energy than carbohydrates, but the energy profit is smaller. As carbohydrates they provide the immediate available energy for the muscles. But mainly fats are for energy storage. So especially long distance runners know to value fats. Most activities are exhausted of sugar storage (in muscles & liver - comes from carbos) and the body needs more energy to cover the demand. Visible animal fats should be avoided, healthy fat sources are vegetable fats (dairy products which don't have a high fat percentage).

Proteins

Here we divide up between sources: vegetable and animal proteins. For a normal person they should be divided 1:1, for physical active people, especially if you want to build muscles it should be 1:2 (v:a) but do not exceed a 1:2 balance. For athletes they only provide only about 5% of the total energy and are mainly taken for muscle tissue building purposes. Too much proteins from animals are dangerous (too much acid causes gout!). So make sure to have enough animal proteins, mainly dairy products, because meat brings a lot of fat along, but not too much! The body should have a protein surplus so increased muscle building is enabled. Also watch the fats that often come along with proteins! Rule over the thumb is 1g/kg body weight. BBers can/should take more than that. But there's too many different suggestions for how much BBers should take that I don't wanna post them here. But it is about 2-3g/kg body weight I suggest of you are working out hard.
animal proteins: meat (chicken!), fish, dairy products, egg whites
vegetable proteins: cereal, potatoes, legumes, beans, soy

Vitamins that should be taken with Energy Sources

Vitamins, especially Bx-vitamines help provide energy more quickly. (cereals, milk, meat, yeast)
For example vitamine B6 improves the protein use in cells. Vitamine C for example is mainly for endurance (fruits, rosehips, potatoes, salad, spinach.....)
For more info on vitamins see Vitamin&Mineral Page

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