Nutrients:

Macronutrients are the energy suppliers carbohydrates, proteins and fats. Micronutrients are minerals and vitamins, i.e. magnesium, calcium, vitamin C…. I won’t go into detail because this is supposed to be a program of practice, not theory. Also, don’t think in terms of carbs and fats make you fat and protein is good. Carbohydrates, proteins, fats, calories are neither bad nor good, but necessary in certain quantities. The body needs them. You just have to be careful to supply them in the right amount and type for your purpose/goal.

Carbohydrates:

Carbohydrates occur in various compounds. These are absorbed and utilized by the body at different rates and therefore have different effects on insulin levels. Whole grain products like brown rice are made up of complex compounds that take longer to digest, make you feel fuller longer, and offer more micronutrients. Simpler carbohydrate compounds are broken down very quickly and easily lead to cravings after a short time. As a general rule, try to use whole grain products whenever possible.

Protein:

Proteins are composed of different building blocks, the amino acids. There are essential amino acids which the body cannot produce itself and which must therefore be taken in through the diet. Others can be produced by the body itself. Proteins are the building blocks of our body.

You don’t have to worry about the biological value if you eat a varied diet. With a vegan diet, you just have to plan a little better there. You don’t need an extreme amount of protein for sports, but you shouldn’t go below a lower limit either. I would apply at least 1.2g/kg body weight. At a weight of 80kg that would be just under 90g of protein. Normally, you consume significantly more protein anyway.