BOOSTING
What provides a conveniently wrapped carbohydrate snack before, during, or after intense exercise lasting more than one hour?
What are energy bars?
What type of fats are often found in margarine and packaged snacks, and are linked to an increased risk of heart disease?
Lifting weights is not a good way to improve your health or lose weight because it will make you “bulk up.”
TRUE OR FALSE
FALSE - Lifting weights or doing other activities 2 or 3 days a week that may help you build strong muscles, such as push-ups and some types of yoga, will not bulk you up.
https://www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity
This plant-based protein source, often used in vegetarian diets, is a complete protein and can be used to make dishes like tofu and tempeh.
Branched-chain amino acids (BCAA'S) include valine, leucine, and isoleucine.
TRUE OR FALSE
TRUE - these essential amino acids make up one-third of muscle protein. (PG. 110)
What fruit contains natural sugars and potassium to boost energy and prevent muscle cramps?
What is a banana?
This type of fat, typically found in fatty cuts of meat and full-fat dairy products, is known to raise levels of LDL cholesterol in the blood.
What are saturated fats?
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
Physical activity only counts if you do it for long periods of time.
TRUE OR FALSE
FALSE
You don’t need to be active for long periods to get the amount of regular physical activity.
https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
This protein supplement is derived from milk and is quickly absorbed by the body, making it popular for post-workout recovery.
What are slow twitch fibers, which contain far more mitochondria, and have a better blood supply (more capillaries) used for endurance-based sports?
What are Type 1 muscles?
This vitamin is found in fish, meat, poultry, eggs, milk, clams, oysters, beef liver, and some breakfast cereals. It is a nutrient that helps keep your body's blood and nerve cells healthy and helps make DNA.
This type of fat, found in avocados and nuts, is beneficial for athletes because it provides a sustained energy source and supports cell health.
What are monounsaturated fats?
https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/
This common myth suggests that eating protein immediately after a workout is essential for muscle growth, but research shows that overall daily protein intake is more important than timing.
Protein is a major source of energy.
TRUE or FALSE
Protein is not usually a major energy source, but it may play a more important role during the latter stages of exercise as glycogen stores are depleted.
Pg. 21
____________ __________ is a technique originally devised in the 1960s to increase the muscles' glycogen stores above normal levels.
What is carbohydrate loading?
Pg. 71
What compound, commonly found in red meat, seafood, and animal milk is a natural source of energy that helps your skeletal muscles flex?
What is an essential fatty acid that the body cannot make?
What are omega-6 fatty acids?
https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/
This misconception claims that consuming carbohydrates will lead to weight gain, neglecting the role of carbs in providing energy for physical activity and aiding in recovery.
What is the myth that "carbohydrates make you gain weight"?
Protein doesn't control appetite and reduce hunger.
TRUE or FALSE
False - Protein can help control appetite and reduce hunger.
Pg. 203
What is the Female Athlete Triad?
This is a term used to describe the relationship between three health problems: disordered eating. loss of your monthly period, (amenorrhea) and bone loss (osteoporosis).
Consuming this favorite drink of Colleen's can help increase alertness and energy levels due.
What is coffee?
Consuming this essential fatty acid, which is found in fish like salmon and in flaxseeds, has been shown to reduce inflammation and improve recovery times for athletes.
I can eat whatever I want if I exercise at least 3 times a week.
TRUE or FALSE
Ultimately for successful long-term weight loss, a diet plan needs to be sustainable and help you lose fat without compromising your performance.
Pg. 203
This type of powdered protein is convenient and, depending on the product, can be cost-efficient.
What are protein shakes?
This tool ranks foods from 0-100 based on their immediate effect on blood sugar levels.
What is the glycaemic index?
Pg. 50