Energy
low energy levels, strength, and decision- making skills
What is low Carbohydrate intake
3 Sources of Plant- based Proteins
What is Edamame, Nut- Nut butters, Beans- (Black, Kidney, Pinto)
A Pre-game meal should be consumed at this time.
What is (3-4) hours before the game.
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.
Function of Carbohydrates during exercise
What is the primary source of Fuel the gives the body energy; Essential for high intensity activities/ workouts
3 Healthy sources of fat
What is olive oil, nuts, and avocados.
A Pre-game meal includes these fluids/foods before training or competition.
What is optimal fluid intake, and high carbohydrate, moderate protein and low fat.
Needed to carry oxygen throughout the body. Important for muscular and energy producing reactions. Lost during high intensity workouts.
What is Iron
3 Healthy sources of carbohydrates
What is whole grain cereals (oatmeal), breads, and pasta; fruits, vegetables and beans.
2 nutritional benefits of fat
What is major source of vitamins A, D, E, K, and omega-3 fatty; aids in the prevention of inflammation.
Contributor to fatigue during exercise
What is dehydration. Caused by fluid and sodium losses
2 purposes of drinking and eating before training or competition
What is to start exercise with optimal fluid levels.To prevent dehydration.To supply food that is quickly and easily digested. To ensure energy to train or compete. To prevent hunger before and during training/competition.
Enhances Iron absorption
What is consuming Vitamin C.
Slows down digestion to create more stable energy
What is fiber. - Whole grains, fruits and vegetables
Performance benefit of Protein
What is Builds muscle and maintains the immune system
Best time to consume a recovery meal
What is within 30- 60 minutes after event
Safe Consumption of caffeine
what is 200-300mg/day (two 8 oz. cups of coffee)
There are 20 of these, 9 are essential
What is Amino Acids- Building Blocks of Protein
DAILY DOUBLE: All Supplements should undergo this process.
What is 3rd party testing. NSF Certified for Sport, or Informed Choice for Sport