Athlete Plate
Hydration
Macronutrients
Miscellaneous
Supplements
100

How many athlete plates are there?

3

100

What is one of the best recovery drinks post training or game that provides 4:1 ratio of carbohydrate to protein

Chocolate Milk

100

What is a good source of carbohydrate for an athlete that doesn't like to chew breakfast?

Gatorade, yogurt drink, or Boost


100

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

100

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

200

What are the 3 components of the athlete plate?

Carbohydrates, Proteins, and Color

200

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)

200

What is the purpose of protein in the body

Build an repair muscle

200

Which types of foods are almost 95% water

Fruits and vegetables

Especially melons, grapes, pineapple, cucumbers, zucchini, tomatoes

200

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

300

Which macronutrient is manipulated between each plate to give the athlete more energy? 

carbohydrate

300
How many ounces of water should be consumed for each lb. of weight lost during training? (hint... it's a range)

16-24 oz. 

300

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

300

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

300

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

400

What nutrients are in fruits and vegetables that decrease muscle soreness and inflammation?

Antioxidants

400

What electrolyte needs to be consumed when an athlete has problems with muscle cramping?

Sodium

400

Which macronutrient takes the longest to digest?

Protein

400

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

400

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.  

500

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

500

How many oz. of fluid should be consumed 2-3 hours before a game?

at least 16 oz.

500

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

500

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

500

What are the two energy drinks that are considered legal for NCAA athletes?

Red Bull Original 

Gatorade Fast Twitch

M
e
n
u