Carbohydrates
Main source of energy for body.
What are carbohydrates?
Time you should eat before expending energy
What is full meal 2-3 hours before
45 minutes carb or protein snack
The 3 principles of Sports Nutrition
What is hydration, fuel, and recovery
Consumed during a game or workout
What is water. Dehydration happens when an athlete does not replenish the amount of fluid they lost through sweat. Electrolytes also are important and should be replenished, however try to limit gatorade since sugar content is high. Coconut water is a great alternative
1 thing Post exercise nutrition provides
What is energy and nutrients to replenish fuel stores, rehydration for faster recovery, and building blocks for muscle building.
Carbohydrates are stored in the body
What are muscle and liver, stored as glycogen.
What is every 3 hours
Replace each pound lost with this
What is 20 oz of water
Fueling during exercise is often not needed
What is for any activity that lasts less than 60 minutes.
These foods compose a post practice meal.
What is 15-25g of protein examples are cottage cheese, peanut butter, tofu scrample, plant based protein drink. 50g of carbs which could be bananas, oatmeal, sweat potatoes, carrot sticks.
3 Healthy sources of carbohydrates
What is whole grain cereals, breads, and pasta; fruits, vegetables and beans.
Foods to be avoided that caused drop in blood sugar
What are simple and refined sugars. Examples: candys, soda, white bread, etc
Contributes to fatigue during exercise and caused by what
What is dehydration. Caused by fluid and sodium losses
Macronutrients a pregame meal is composed of
What is all of them. Easily digestible carbohydrates for energy. Fats provide long lasting energy, protein aids in muscle development. Eat 3-4 hours before an event so food can digest.
3 purposes of post activity recovery.
What is replacing lost fluid, replenish fuel stores, boost immune system, and improve strength and endurance at next event.
Carbohydrate consumption times
What is 2-3 hours before a workout/event
45 minutes or less after workout/event
Best thing to drink before a work out
What is water, at least 2-3 cups 2 hours before
2 forms of carbohydrate in your body & what they are
What is glucose - circulates the bloodstream Glycogen- bundles of glucose stored in the liver and muscles
Consumed during games to get added hydration
What is fruit snacks like watermelon, strawberries, cantaloupe, orange slices, etc
Best time to recover
What is within 60 minutes after event
What is 45-65%
Most abundant protein in the body
What is collagen. Take 15 grams before a work out for joint and ligament health
3 key things for recovery
What is reloading carbohydrate fuel stores, repairing and building new muscle tissue, rehydrating
Amount of water aimed to drink during activity.
What is each child should have his or her own personal water bottle and should drink 5-9 ounces every 15-20 minutes during prolonged exercise, even if they do not report thirst.
What is eating a pickle, drinking tart cherry juice mixed with propel, having water or coconut water, eating a popsicle, having guac and chips