Menstrual Cycle
What is one key area to focus on in your diet during menstruation?
Iron
(Carbs, antioxidants, and iron-rich foods also accepted)
What is RED-S / LEA?
Relative Energy Deficiency in Sport
Low energy availability
If you are someone who frequently has 37+ tabs open on your computer, 14 unread texts and 6 half-finished assignments. Tik Tok says... you have ADHD
FALSE - while these things MAY be symptoms of ADHD, all mental health diagnoses are actually defined by persistent patterns of behavior spanning across your life.
What is a hormone linked to mood that is related to fueling habits?
Serotonin (90% is produced in the gut)
What is the most common sleep hygiene issue in college athletes?
Electronic Devices
What is amenorrhea?
Absence of a menstrual period in women/teens
aka no period
What is one long term effect of low energy availability and what injury coincides with this?
Low bone density
Stress / Bone Injuries
A tik Tok states "if you mix tart cherry juice with an olipop at night maybe even mix in some magnesium it can be a fun recovery mocktail!"
TRUE
Ex: Wednesday (off day) vs Sunday (intrasquad)
NOTHING!!!
Fuel equally on ALL days
How many hours of sleep does the average NCAA student-athlete get?
What is the recommended for an 18-22 year old?
6-7
8-10
Menstrual, Follicular, Ovulation, Luteal
What are two ways RED-S / LEA may negatively impact your sport?
Concentration
Irritability
Mood
Strength
Energy levels
Injury risk
Training response
Judgement
Coordination
Having routines and preferences does NOT EQUATE to autism
How many grams of carbs does the brain need a day?
130 grams
* 2.5 - 3 cups of rice
Sleep deprivation can cause or worsen symptoms of these two mental health concerns?
Depression & Anxiety
During which phase may you experience being more emotional and sensitive?
Luteal
Name potential impacts on cognitive functioning related to low energy availability
Slower reaction time
Difficulty concentrating
Poorer decision making
Mood instability
A Nutritionist on Tik Tok says "every athlete should take 5 grams of creatine everyday for its benefits on the brain, muscle recovery, strength as well as increased energy."
FALSE
Not EVERY athlete should take creatine AND nutritionists are NOT Dietitians.
How many grams of carbohydrates can our body store??
500 - 600 grams total ~ on average
400 - 500 grams in our muscles and 100 grams in our Liver!
*a sleeve of bagels at the grocery store
True/False: Eating less than 2 hours before bedtime can impact your sleep?
FALSE
During which phase is your mental health likely to be the best?
Follicular
45%-60%
Feeling stressed? Tik Tok says "Go touch grass"
True. Spending time in nature can actually reduce stress and improve your mood.
Guess the amount of carbohydrates in this meal? One cup of strawberries, one cup of Plain Greek Yogurt and 1/4 cup of granola.
How much carbs should you aim for at breakfast?
~ 35 grams
~ 40 - 60 grams of CHO
What is one nutritional supplement that may help with sleep? What is one that may hurt sleep?
Magnesium & Tart Cherry Juice
Caffeine