FUEL
This is a function of protein in the body
What is build muscle and/or immune system
This food group helps decrease inflammation, improves satiety & mental clarity, and is ABSOLUTELY necessary in our diet
What is healthy fats
This food group contributes to the repair/functioning of the body and helps prevent you from getting sick?
What is Vegetables?
This can make you tired, groggy, and slow down your performance
What is dehydration?
This is the serving size of one serving of protein
What is 1 palmful or 3oz
This a serving size of healthy fats
What is your thumb (1 tbsp) or a small handful?
This a serving size of vegetables
1 hand or 1 cup
Drinking the proper amount of this beverage can increase energy, improve movement, recovery, agility, and aid mental clarity
What is water?
This a great fuel source full of vitamins and minerals to eat 30-60 minutes before a game or practice.
What is one piece fruit (1 banana)?
This is an important time to consume protein to rebuild muscles and recover
What is post-workout
These are the types of fats you want to minimize in your diet because they increase inflammation (ie. slower recovery/healing) in your body
What is saturated (animal) and trans fats (man-made)?
These are found in vegetables, there are 50+____ and ____ required to live and perform. These also aid in muscle recovery and help decrease inflammation.
What is vitamin and minerals?
This the amount of water you need to drink daily in order to maintain your hydration
What is 1/2-1 oz/lb of total body weight
This is how much of my plate should be made up of carbohydrates/fuel before a hard training or game day
What is half my plate?
Name an optimal source of protein to eat in your pre-competition meal
What is an example of a lean protein (chicken, fish, lean ground turkey)
This is an example of a "fat that gives back" or a healthy fat
What is nuts, seeds, oils, or fish?
We know the color variety=nutrient variety, This is how many colors you should have on your plate to help make sure you're getting what you need to perform optimally.
What is 3+
This is a way you can check your hydration status
What is your urine color (the clearer the better), or weight yourself before and after training/games (wt loss=hydration loss), or seeing if you're thirsty