SUPPLEMENTS
What is fish oil good for?
Bonus: What is the best dose?
Anti-inflammatory and brain health.
2-4 grams
What is the storage form of carbs?
Glycogen
What is a source of calcium?
Dairy
What is the most hydrating fruit?
Cucumber (95%), Tomato (95%), Watermelon (91%)
What are the only 2 ingredients your peanut butter should contain?
Peanuts, salt.
What supplement, if taken prior to injury, can potentially reduce the severity of a concussion by up to 40%?
Creatine Monohydrate
What macronutrient is your body and brain's primary source of fuel?
Carbs
What is a food source of vitamin D?
Mushrooms, fortified milk, fish.
How much water should you drink daily?
At least 1/2 your bodyweight in ounces.
Name one food source of probiotics.
Greek yogurt, kimchi, sauerkraut, kombucha, etc.
What is the most widely researched supplement?
Creatine Monohydrate
What is the storage form of fat?
Triglycerides
Name one micronutrient lost in sweat?
Magnesium, calcium, sodium, chloride, potassium
The average athlete loses __ to __ liters of sweat/hour?
1-3 liters
What should the internal temperature of chicken be when it's cooked?
165 F
What does beta-alanine do?
It delays time to fatigue by buffering lactic acid and hydrogen ion buildup. "Buffers the burn".
What is a plant based source of protein?
Beans, legumes, lentils, tofu, tempeh, etc.
Vitamin C can help with the absorption of what other micronutrient?
Iron
If an athlete weighs 250 lbs, how many ounces at minimum should they drink per day?
125 oz
If you are lactose intolerant, what enzyme are you lacking?
Lactase
What does nitric oxide do? What food contains a high percentage of nitric oxide?
Vasodilator - opens up blood vessels to increase blood flow (aka oxygen and nutrients get to muscles faster). Beets!
What are the 3 BCAAs?
Leucine, isoleucine, valine
Collagen should be taken with what micronutrient for optimal absorption?
Vitamin C
What percentage of water is found in most fruits and vegetables?
85%
How long after drinking does alcohol stay in your body?
24-72 hours