Macronutrients
The one which supplies us with energy.
What is carbohydrates?
The colour of urine in a hydrated person.
What is pale to light yellow?
A food label can tell us...
What is ... how many nutrients are in a food
The time I should eat a full meal before practice.
What is 3-4 hours?
A good protein choice in a snack is...
What is milk, greek yogurt, hummus, nut butter, eggs, nuts/seeds, edamame, cheese, beans, tuna, tofu, lentils, cold cuts.
The building blocks for our bodies.
What is protein?
The colour of urine in a dehydrated person.
What is dark yellow?
A nutrient I need more of.
What is fiber, calcium, vitamin D, iron, protein?
I should have this amount of carbs, protein, and colour on my plate before training.
What is equal amounts of carbs, protein, and colour?
A carb source in a snack could be...
What is English muffin, toast, cereal, pretzels, oats, rice, pita bread, beagel, granola bar, crackers, fruit, juice
The one which provides us long lasting energy.
What is fat?
An athlete should drink when.
What is...before, during, and after training/exercise.
A nutrient I need less of.
What is...saturated fat, trans fat, sodium (salt), added sugar?
I should focus more on this food before competition.
What is carbs?
A good recovery snack.
What is...(something with protein and carbs) bagel with peanut butter or cream cheese, cottage cheese or Greek yogurt with fruit, hummus with pretzels/crackers, turkey sandwich, pasta or rice with chicken, dried fruit with cheese, chocolate milk....
An example of a complex carb.
What is...beans/legumes, whole grain bread, sweet potato, brown rice, oats.
You need this to hydrate if training more than 1 hour.
What are electrolytes?
The number % which means a little on a food label.
What is 5%?
A good source of animal and vegetarian protein is (Name 2).
What is ... chicken, turkey, steak, salmon, tuna, eggs, Greek yogurt, cottage cheese, tempeh, lentils, black beans, tofu, edamame, chickpeas...
You should eat a snack when...
30-60 minutes before practice, 15-60 minutes after practice, or if going more than 3 hours without a meal.
Fat helps to ...
What is...keep your brain and body working well, helps absorb vitamins we eat from other foods, helps with hormone production, protects organs and keeps you warm
Keeping hydrated helps to...
What is...keep muscles working, maintains focus, controls body temperature, perform well
Ingredients on a food label are listed in this order.
What is by weight/ from heaviest to lightest?
I should focus on these food groups after training.
What are carbs, protein and fluids/electrolytes?
A snack you would eat 30 minutes before practice.
What is ... (something with carbs, low protein/fat) --fresh fruit, dried fruit, fruit juice, sports drink, white bagel or white bread, yogurt with fruit, English muffin, applesauce packets, cereal with milk, fruit smoothie, frozen waffle with fruit/syrup, pretzels, potato.