😴 Sleep Power
Teen athletes who get fewer than 8 hours of sleep per night face this specific risk, which is 1.7 times higher than those who sleep 8+ hours.
What is a sports injury?
This macronutrient should make up the largest piece of an active athlete's daily plate at 55% because it is your main source of high-octane muscle fuel.
What are Carbohydrates?
According to the workout timeline, an athlete should aim to eat a heavy complex carbohydrate and moderate protein meal this many hours before activity.
What is 3 hours?
Skipping your post-game cooldown can lead to slower waste removal, muscle tightness, and this uncomfortable condition where blood collects in the lower extremities
What is blood pooling?
Under intense performance stress, your breathing pattern tends to become this, which triggers your body's fight-or-flight panic responses.
What is shallow?
Your brain uses this specific stage of deep sleep to lock in motor patterns, athletic movements, and plays into permanent memory
What is deep sleep?
Making up 25% of your plate, eggs, fish, tofu, and poultry provide these cellular building blocks for post-workout muscle repair.
What is Protein?
Chocolate milk, fruit & yogurt, or peanut butter toast are perfect choices during the optimal recovery window, which lasts this long after a workout.
What is 45 minutes?
A perfect post-game cooldown should last 5-10 minutes and consist of gentle range-of-motion stretching and this type of light movement.
What is light aerobic walking?
Fill in the blanks from the Masterclass quote: "Confidence isn't thinking you are better than everyone else. It is realizing you don't have to ________ yourself to anyone else to be ________."
What are compare and great?
To avoid suppressing melatonin due to blue light, you should power down your devices this many minutes before bed.
What is 45 minutes?
True or False: Fasting before practice improves fat-burning and speeds you up
What is False? (Muscles need active carbs to fly!)
This easily visualizable test is the quickest way to track your daily hydration levels, where a "pale straw" color means you're doing great.
What is the Urine Color Test?
If you have trouble falling or staying asleep despite feeling totally exhausted, your body might be in this physical "Danger Zone.
What is Overtraining?
When executing the 4-7-8 breathing method to calm your nervous system, you hold your breath for this exact number of seconds.
What is 7 seconds?
Name two of the three "Sleep Thieves" that steal your rest at night.
What are The Late Night Scroll, Late Evening Fuel (sugar/caffeine past 4 PM), or Midnight Studies (cramming)
Avocados, nuts, seeds, and olive oil make up 20% of your plate and are crucial for joint health and this internal balance.
What is hormone balance?
For every single pound of sweat lost during a hard workout, you should replenish your body with this many ounces of water or electrolytes.
What is 20-24 oz?
While healthy recovery means passing muscle soreness fully resolves within 24-48 hours, overtraining is signaled by a deep ache accompanied by this specific sensation in your legs.
What are heavy legs?
During the 4-7-8 focus drill, you must inhale through your nose for 4 seconds, and exhale slowly for this many seconds
What is 8 seconds?
This is the ideal, cool temperature range for an athlete's bedroom to enhance deep restorative sleep
What is $65-68F?
These are the four foundational Performance Pillars highlighted in the Athlete Masterclass presentation.
What are Sleep, Fueling, Recovery, and Mindset?
If an athlete's training session exceeds this duration, they should switch from plain water to sports drinks to replenish lost sodium.
What is 60 minutes?
First thing in the morning, an overtrained athlete might notice that this specific baseline metric is unusually elevated.
What is your resting heart rate?
Fill in the blank for the ultimate Masterclass baseline rule: "Small daily discipline leads to giant athletic ________."
What are breakthroughs?