How physical activity affects your nutrient needs?

People who live an active life will need more $\textbf{carbohydrates}$ to compensate for all the calories they burn during physical activity. If they don't consume as many calories as they burn, they won't be able to maintain energy balance, which will result in weight loss. Some people want to lose weight, which is ok, but most people want to maintain their weight and build muscles. In that case, losing weight is not optimal.

To build muscles, we have to make sure that we are getting enough $\textbf{protein}$. However, consuming more protein doesn't mean that we will gain muscles quicker. Physical activity that is oriented toward building muscles, such as weight lifting, is a necessity on our journey to having big muscles. Consuming more protein than our body needs is not needed and will not help us speed up this process. It can only cause various health problems such as dehydration, constipation, and in some severe cases, kidney damage.

The same goes for $\textbf{vitamins}$ and $\textbf{minerals}$. It is important to consume various vitamins and minerals but taking extra supplements is not needed even if you are an athlete. Natural vitamins and minerals that are contained in food are more than enough to satisfy the nutrient needs of a healthy person. Additional supplements should only be consumed if our eating habits don't include enough of certain vitamins or minerals (iron or calcium, for example).

The more physically active we are, the more $\textbf{water}$ we will need because exercising makes us sweat. When we sweat, we lose body fluid, and we have to drink water to replace those spent fluids.