Macronutrients
What Macro is the body's primary energy source?
Carbohydrates
Micronutrients consist of two things
Vitamins and Minerals
What color should a hydrated person's urine be?
Pale Lemonade, clear color
Pre-practice fuel should be high in what macro?
Carbohydrate
Name two natural sources of caffeine.
Tea and Coffee
This macro helps with muscle building and repair.
Protein
Vitamin C which helps with immune function and collagen synthesis can be found in what food sources?
How many oz of fluid does Miss T want me to drink in a day?
~128 oz.
Name 3 snacks to eat before practice
applesauce, fruit snacks, granola bar, fruit
If I take a creatine supplement what do I need to make sure I am doing?
Staying hydrated, drink a lot of water!
Which should I consume more of? Saturated or Unsaturated fats?
Unsaturated fats
Which mineral helps with oxygen delivery throughout the body?
Iron
What is the main electrolyte in fluid retention?
Sodium
Name 3 snacks to eat post-practice.
Chocolate milk, CorePower, yogurt, cheese stick, hard-boiled eggs, nuts
What does NSF certified mean?
The product has been 3rd party tested and safe to consume.
Carbohydrates are stored in our body as?
Glycogen
Vitamin K, which helps with blood clotting and bone health can be found in what food sources?
Leafy green vegetables, cabbage, oats, cauliflower
What three liquids are NOT hydrating?
Coffee, Soda, Energy drinks
What 3 components should be on my performance plate?
Carbs, Protein, Fruits/Veggies
Name 3 things to look like at on an ingredient label.
Added sugar, serving size, saturated fat, ingredients
Name 5 examples of carbohydrates.
Rice, bread, pasta, oats, grits, potatoes, sugars, fruits/veggies
Which mineral found in lean meats, fish, and fortified cereals, plays a role in over 300 metabolic functions?
Zinc
True or False: I should delay drinking water during exercise
False
If I don't fuel myself, what is the biggest risk?
Before starting any supplement, what should my foundation look like?
Fueling consistently, 8+ hours of sleep, Hydration