Beware the Freshman 15
Dinning Hall and Dinning around Campus
Alcohol
Sports Nutrition Considerations-Hydration and Recovery
Nutrition Considerations
100
Food from this section of the diner is higher in sugar, fat and calories and could lead to the freshman 15.
What is the dessert section
100
When eating at a Burrito/Mexican restaurant, this side item can easily add 480 calories to your meal.
What are (tortilla) chips
100
Listen up all you athletes on the injured list; drinking alcohol can slow down this process making it more difficult and longer before you are back.
What is healing
100
This hydrating beverage does NOT contain carbohydrates or electrolytes and should be consumed throughout the day to ensure proper hydration.
What is water
100
60% of your body is made of ______ so this should be included in your nutrition plan throughout the day.
What is water
200
Choosing this type of milk in the diner provides carbs/protein and has less fat than other varieties.
What is skim milk
200
When ordering a Frappuccino light from Starbucks, it doesn't automatically mean that this topping, adding 13 grams of fat, will not be included.
What is whipped cream
200
Calories from alcohol add up! Just one of this alcoholic beverage, named after an island in New York, has a whopping 1320 calories.
What is Long Island Iced Tea
200
This major company makes hydrating beverages that contain carbohydrates and electrolytes.
What is Gatorade
200
These two food groups are high in fiber and lower in calories, but packed with antioxidants which help your body recovery from intense exercise.
What are fruits and vegetables.
300
In college you have the options to eat whenever you want and whatever you want. Eating during these hours of the day should be avoided, especially on the weekends when it is the most tempting.
What is late night hours (approximate times, mostly after nights out on the weekends, etc.)
300
When ordering pasta from the pasta bar in the dinning hall, you can choose this healthier variety as well as this healthier preparation method.
What are whole grain pasta and water instead of oil
300
This is the number of days afterward that you still feel the effects of alcohol consumption during athletic performance.
What is 3
300
These are two main nutrients you should include in your recovery snack.
What are carbohydrates and protein
300
This type of fat can be found in red meats, high fat dairy and baked goods and can lead to heart disease if consumed frequently.
What is saturated fat
400
These types of drinks contribute extra calories to your day and often people do not realize how high in calories they are.
What are alcoholic drinks
400
When dinning at a sports bar, this popular menu item packs 10 grams of fat in each piece. Not to mention the added fat from the dipping sauce!
What are (chicken) wings
400
If you're consuming alcohol, all the hard work you've been doing in the weight room may not be paying off. Alcohol impairs the development of this.
What is lean body mass (muscle)
400
This is the time frame after a workout when your body is most ready to use nutrients to refuel. It is known as the "recovery window".
What is 30-60 minutes
400
Particularly during the winter months, athletes are often deficient in this vitamin which helps muscles function at the highest level. It can be found in milk, lean meat, eggs, fish and nuts.
What is vitamin D
500
In college your schedule can be variable and often you will not have time to walk back to a dinning hall when you are hungry. Therefore it is important to do this before you leave for class in the morning.
What is plan/pack meals and snacks ahead of time
500
When ordering salad dressing consider thinner dressings that are mostly made of this healthy source of fat instead of thick, creamy dressings.
What is oil
500
Alcohol affects sleep and results in 70% LOWER production of this natural chemical that is used to help muscle recovery.
What is HGH (human growth hormone)
500
This is the percentage of dehydration at which you mind-muscle coordination capacity is severely reduced.
What is 2%
500
This mineral is important in transporting oxygen and can leave you feeling exhausted if you are deficient. It can be found in dark leafy greens, meat, fish, fortified grains, beans, eggs and seeds.
What is iron
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