Macronutrients
What are the macronutrients?
Carbohydrates, protein, fats
What is the main goal of eating before a game?
Energy + performance
What is the primary nutrition goal on a rest day?
Recovery
What percentage of a practice day diet should come from carbohydrates?
45%
What is the best drink for staying hydrated?
Water
This macronutrient is the body's main source of energy
Carbohydrates
What is the main focus of a game day meal?
High calories, high carbohydrates
What percentage of a recovery day diet should come from carbohydrates?
40%
What is one thing every athlete should bring to practice (and every training event)?
A water bottle
When should you start hydrating start for training?
The day before
This macronutrient helps muscles repair, recover, and grow
Protein
What should you avoid right before a game?
High fat, High fiber
What percentage of a recovery day diet should come from protein?
25%
What percentage of a practice day diet should come from protein?
25%
How much should an athlete aim to drink each day?
This macronutrient acts as a long-lasting fuel source and supports overall health
Fats
When should a main pre-game meal be eaten?
2-4 hours before
What is the main focus of a recovery day meal?
Higher fat, slightly lower calories
What is the main focus of a practice day meal?
High protein, high carbohydrates
What is one benefit of staying properly hydrated as an athlete?
Regulates body temperature, prevents muscle cramp, supports recovery, improves focus, improves cognitive and physical performance
Which two macronutrients are most important in a post-workout snack?
Carbohydrates and protein
What is the macronutrient breakdown for a game day plate?
50% carbohydrates, 25% protein, 25% fats
What percentage of a recovery day diet should come from fats?
35% fats
What percentage of a practice day should come from fat?
30%
What is one of the hydration factors?
Work rate, duration of exercise, saltiness of sweat, environment/clothing, sweat rate