No Whey: All About Protein
What is the most important role of protein?
Build and repair muscle cells
What is the main role of carbohydrates?
What are some examples of (good) fats?
Nuts, avocado, butter (preferably grass-fed), oils such as avocado oil, coconut oil, EVOO (as well as meats, fish, poultry, eggs)
What are the 2 types of vitamins?
Water-soluble and fat-soluble
What is the Glycemic Index?
The Glycemic Index (GI) ranks carbohydrates accroding to how quickly they are digested and absorbed, and therefore raise blood glucose levels.
What are some examples of proteins?
Eggs, dairy foods, meat, fish, and poultry
(Also: nuts, seeds, grains)
What are some examples of carbohydrates?
What is an important role of fats? (Think Vitamins)
Fat helps the body absorb Vitamin A, Vitamin D, and Vitamin E. These are fat soluble, which means they can only be absorbed with the help of fats.
What are good sources of vitamin C?
fruits such as peaches, strawberries, oranges, limes, lemons, grapefruit, and tangerines. Also - tomatoes, onions, potatoes, sweet peppers.
What is the role of water in the body?
Water acts as a lubricant, shock absorber, building material, and solvent. In addition - body temperature regulation, nutrient transport, and waste product removal, and maintaining fluid balance and therefore normal blood pressure.
What is the difference between essential and nonessential amino acids?
non-essential means the body can synthesize it and therefore does not need to be consumed. Essential means it must be obtained through the diet.
What are some examples of fiber?
Fruits, vegetables, nuts, seeds, legumes, and whole grain products such as whole-grain bread and oatmeal.
Bad fats are typically found in what type of food?
Processed foods are typically higher in bad fats than non-processed foods.
What are some sources of iron?
Liver, beef, lamb, pork, poultry, fortified breakfast cereals, nuts (almonds, cashews), beans (kidney, green, garbanzo)
What are electrolytes and why are they important?
Sodium, Chloride, Potassium, Magnesium, Calcium.
Important for muscle contraction and nerve conduction.
True or False:
If you do not consume protein frequently enough your body will break down tissue (muscle).
True.
What can happen to someone with low fiber intake?
Diets low in fiber have been associated with constipation, heart disease, colon cancer, and type 2 diabetes.
Reduce inflammation, promote cardiovascular health, protect your brain, and help prevent metabolic syndrome and chronic disease.
Why is iron so important?
Iron carries oxygen to the working muscles, and even marginal iron deficiency may impair athletic performance.
When consumed closer to the start of the competition, the pre-exercise meal should be smaller. Preferably a liquid source of carbohydrate.
True. This allows the food to be emptied from the stomach much faster than a solid carbohydrate.
What is the recommended daily amount of protein for athletes?
1.0 - 1.7g of protein per kilogram of bw
What is the recommended daily amount of carbohydrates for athletes?
5-6g per kilogram of bw
True or False:
A salad with nonfat dressing or lemon juice is healthier than one drenched in oil.
False. You need to eat fat along with plant foods in order to absorb all their fat-soluble nutrients, like vitamin A.
What is the role of calcium (besides support for bones and teeth)?
Calcium helps regulate muscle contraction and plays a role in nerve functioning, blood vessel expansion and contraction, and hormone and enzyme secretion.
A large pre-competition meal should be eaten how many hours before playing?
3-4 hours before playing. A small snack or liquid can be consumed 30 minutes to 1 hour before competition as needed.