Athlete Plate
How many athlete plates are there?
3
What is one of the best recovery drinks post training or game that provides 4:1 ratio of carbohydrate to protein
Chocolate Milk
What is a good source of carbohydrate for an athlete that doesn't like to chew breakfast?
Gatorade, yogurt drink, or Boost
How many grams of protein are ideal to consume at each meal and snack for an athlete trying to gain muscle? (range)
25-35 grams
This is goal and sport dependent
What are the names of the two 3rd party certifying agencies that verify if a supplement is safe for consumption by NCAA?
NSF for Sport
Informed Choice for Sport
What are the 3 components of the athlete plate?
Carbohydrates, Proteins, and Color
When the body is in a hydrated state, what color will the urine be? clear, light yellow, bright yellow, dark yellow
Light yellow- think light lemonade color
If your urine is clear you may be hydrated but it is also a sign of low electrolyte balance. (sodium, magnesium, Calcium, and chloride)
What is the purpose of protein in the body
Build an repair muscle
Which types of foods are almost 95% water
Fruits and vegetables
Especially melons, grapes, pineapple, cucumbers, zucchini, tomatoes
What is the upper limit of caffeine an NCAA athlete can have in their body when drug tested?
15 mcg - this equates to 5 cups of coffee
Which macronutrient is manipulated between each plate to give the athlete more energy?
carbohydrate
16-24 oz.
Which of these has the least grams of protein?
2 Tbsp. peanut butter, 3 oz. tofu, 1/2 c pinto beans, 2 eggs, 2 Tbsp pumpkin seeds, or 1 cup almond milk?
(8) peanut butter, (10) tofu, (6) pinto beans, (12) eggs, (4) Tbsp pumpkin seeds, and (1) almond milk
If an athlete is trying to lose weight but is hungry for a snack should they eat one?
Yes! If the body shows physical signs of hunger then it is telling you your fuel tank is low
What supplement boosts recovery, increases exercise capacity (decreasing time to fatigue), can lessen the effects of concussion, and aids the body in muscle building?
Creatine Monohydrate
What nutrients are in fruits and vegetables that decrease muscle soreness and inflammation?
Antioxidants
What electrolyte needs to be consumed when an athlete has problems with muscle cramping?
Sodium
Which macronutrient takes the longest to digest?
Protein
If an athlete is exercising longer than 90 mins what nutrient should they consume to maintain energy levels? Give an example.
Carbohydrate
fruit leather, apple sauce pouch, sports chews/beans, Gatorade, gummies, grapes
What supplement helps decrease inflammation/muscle soreness, and contains melatonin to enhance sleep quality?
Tart Cherry Juice
8 to 12 ounces of tart cherry juice or (1 ounce of concentrate) consumed twice daily at least four days before, the day of, and two days after an event or competition may be beneficial.
Which athlete plate would this be:
1.5 cups pasta, 3 meatballs, 1 cup marinara sauce, 2 cups Caesar salad, 1 pc. garlic bread, 10 oz milk
Moderate Plate
How many oz. of fluid should be consumed 2-3 hours before a game?
at least 16 oz.
Which macronutrient provides the most energy per gram? Name a healthy source
Fat- 1 g of fat provides 9 calories of energy
Healthy sources- salmon, nuts, olive oil, nut butters, seeds
Name a way to get color into a breakfast meal
Vegetables to eggs, dried fruit to oatmeal, 8 oz. glass of juice, avocado toast, berries to cereal, yogurt parfait, apple w/ peanut butter
What are the two energy drinks that are considered legal for NCAA athletes?
Red Bull Original
Gatorade Fast Twitch