Carbohydrates
Fat
Protein
Snacks
Miscellaneous
100
Carbohydrates are found in what food sources?
What is fruit, vegetable, grains and dairy
100
A function of fat
What is aiding in the absorption of vitamins, slowing down the digestive process, adds favor and tenderness to food
100
Proteins are made up of
What is amino acids
100
What should you eat an hour before a practice/game
What is -Sports drink -Sports bar (high in carbohydrate) -Fruit Smoothie -Plain Bagel with Jam
100
Signs of Dehydration
What is Fatigue, muscle cramps, dizziness, confusion, headache, decreased stamina and strength
200
An indigestible Carbohydrate is called?
What is Fiber
200
What is often added in place of fat if a food is considered "low-fat"
What is sugar
200
Name 3 foods that are high in protein
What is eggs, milk, chicken, turkey, peanut butter, cheese, steak
200
When should a recovery snack be consumed and what should it consist of
What is the first 30 minutes after a workout and it should consist of carbohydrate and protein
200
What are sports drinks best known for having
What is Electrolytes, you lose a lot during a game or workout
300
We should aim to consume what percentage of Carbs per day
What is 45-65% Fiber- 25-35g/day
300
Two types of healthy fats
What is monounsaturated and polyunsaturated
300
How much Protein should you aim to consume per day?
What is about 10-25% of calories Athletes- ~0.25g Protein/kg of body weight
300
Name a recovery snack
What is -Turkey sandwich with 1C lowfat milk -Sports bar (Clif Bar) -Yogurt/Cottage Cheese and fruit -2 cups Cheerios w/ 1C lowfat milk (chocolate or strawberry) -Whey protein isolate with 1C lowfat milk
300
What are 2 things to do in order to ensure peak performance
What is train, adequate rest, good nutrition
400
When you do not have enough carbohydrate in the diet, the body will break down
What is Protein
400
Two types of unhealthy fats
What is saturated and trans
400
What is a complentary protein?
What is a protein that is not complete so it needs to be "complemented" with another protein source to become a complete protein
400
Explain the ratio of Carbs/Pro after a workout
What is Consume CHO:Pro in a 3:1 or 4:1 (60g CHO, 20g Pro)
400
The more protein you eat, the more lean mass you will gain (explain rationale)
What is false, there is no evidence that consume extra protein supplements or powders will enhance muscle performance, if looking to build muscle, check for the amino acid Leucine since it is known to promote growth
500
Difference between Refined vs. Whole grain?
What is Whole grains contains tons of vitamins and minerals, antioxidants and other vitamins in their bran, and B vitamins and healthy fats in their germ. While refined grains like white flour, bread and rice are enriched with nutrients to make up for the ones lost in the processing, many of the nutrients aren't replaced
500
Name 3 foods that have "healthy fats"
What is avocado, extra virgin olive oil, peanut butter, nuts, salmon, tuna, flax seed
500
Excess protein intake before a practice or a game can cause...
Dehydration and stress on the body
500
Name some healthy snacks to pack for the road
What is WW bagel/crackers Peanut butter/nuts Yogurt Hard boiled eggs String Cheese Granola Bar Fresh/dried (unsweetened) fruit Veggies and hummus
500
2 foods that are complementary plant based proteins
What is -Grains and Legumes -Legumes, nuts/seed -Vegetables, grains and legumes
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