Hydration
The cheapest and most practical indicator athletes can use daily to check if they are well-hydrated.
What is urine color?
0-60 minutes before exercise, a snack should be composed of just this macronutrient.
What is carbohydrates?
Found in coffee, tea, and pre-workouts, this central nervous system stimulant reduces perceived exertion and boosts focus during games.
What is caffeine?
This nutrient found in dairy foods inhibits iron absorption and should be avoided at the same meal as iron-rich foods.
What is calcium?
This primary electrolyte lost in sweat plays an important role in maintaining fluid balance and preventing muscle cramping.
What is sodium?
To avoid stomach cramps and slugishness during a game, athletes should limit these two nutrients in their pre-game meal close to competition.
What are fat and fiber?
Critical for oxygen transport in red blood cells, deficiency in this mineral leads to anemia, severe fatigue, and impaired aerobic performance, especially in female athletes.
What is iron?
While this mineral cannot prevent an individual from getting sick, it may help reduce the duration of cold symptoms when taken within 24 hours of symptom onset.
What is zinc?
Name three dehydration red flags
What is:
- decreased concentration
- decreased heat tolerance
- decreased recovery
- increased fatigue
- increased HR
- headaches
- nausea/vomiting
- cramps
Name two ideal, fast-digesting carb options an athlete can consume 30 to 45 minutes before a game for a quick energy top-off.
What are bananas, applesauce, pretzels, goldfish, or toast/jam? (other correct answers also accepted)
Before taking any supplement, athletes should look for third-party testing stamps on the label such as NSF Certified for Sport or Informed Choice Sport to ensure the product is free from these.
What are banned substances (or unsafe contaminants / unlisted ingredients)?
This is the number of dietitians currently working in DP2.
What is 3?
High heat increases sweat rate, but high humidity causes a problem by preventing sweat from doing this.
What is evaporating?
The storage form of carbohydrates (found in the liver and muscle tissue).
What is glycogen?
To saturate muscle stores and boost high-intensity power output, athletes often take 3 to 5 grams of this supplement daily.
What is creatine?
Goalkeeper Kylie McKinley made this many saves so far this season.
What is 67?
An athlete weighs 160 lbs before a session and 157.2 lbs after. Knowing that losing more than 2% to 3% of body weight causes performance drops and dehydration red flags, perform the math to determine if this athlete is considered hydrated or dehydrated.
What is hydrated?
(2.8 lbs / 160 lbs = 1.75% loss)
The 5 R's of Recovery.
What are Rehydrate, Repair, Refuel, Reinforce, and Repeat?
All supplements on the market are safe and acceptable for all athletes to take. (True or False)
What is false?
This is my office number in Davis.
What is 213?