Hydration
What drink should you choose most of the time to stay hydrated?
What is water?
What food group gives you quick energy for gymnastics?
What are carbohydrates?
How often should you eat meals or snacks during the day?
What is every 3–4 hours?
What kind of plate do we use on a big training day?
What is a hard training plate?
What are some during practice snack examples?
What is a rice krispie treat, gatorade, fruit snacks, goldfish crackers, etc.
True or False: You only need to drink water when you’re thirsty
False
Is peanut butter a fat or a protein?
Both, but mainly fat
What does underfueling mean?
Not eating enough food to meet your body’s needs
What color should your pee be if you're hydrated?
What is light yellow, like lemonade?
What food group helps your muscles grow strong and recover?
What is protein?
What kind of snack should you eat 30–60 minutes before practice?
What is a snack with quick carbs, low in fat and fiber?
What do you include on your performance plate?
What is protein, carbs, fruits/veggies, and fat?
What kind of snack is best after practice?
What is a snack with carbs and protein?
True or False: Protein gives you quick energy for practice.
False - it's carbs
Are crackers mostly carbs or protein?
Carbs
Name one feeling or symptom of underfueling.
Tired, sore, sick more often, grumpy, hungry all the time
Name one sign that you might be dehydrated.
What is cramping, headache, tiredness, or dark pee?
What food group helps your body absorb vitamins and protects organs?
What is fat?
What do we eat right after practice to help our body recover?
What is a meal/snack with protein and carbs?
What plate do we use on a day off from practice?
What is an easy training plate?
Name a great post-exercise snack.
What is chocolate milk, PB&J, yogurt & granola?
Pick the better pre-practice snack: applesauce or cheese stick?
Applesauce
Is chicken a carb, protein, or fat?
Protein
True or False: You can be underfueled even if you’re eating snacks.
True – if the snacks are too small or not often enough
What can you eat or drink if you’re tired of plain water?
What are things like juice, milk, popsicles, or pickles?
Name one carb food.
What is rice, pasta, cereal, fruit, etc.?
What is a sign that you should eat soon?
What is feeling hungry or having low energy?
Name a food that could go in the "protein" part of the plate.
What is chicken, tofu, eggs, yogurt, etc.?
What’s one reason you might feel tired during practice?
What is not fueling properly or are underhydrated?
Pick the better post-practice snack: granola bar or chocolate milk?
Chocolate milk
Match these foods to their group: avocado, rice, eggs
Avocado- fat
Rice- carb
Eggs- protein
What’s one thing you can do if you feel tired every day at practice?
Eat a snack before and/or after practice
What’s one reason hydration helps you during gymnastics?
What is it helps your joints, muscles, and brain work better?
Why is it important to eat enough food during training?
What is to stay strong, focused, and energized?
Name one great snack choice after gymnastics?
What is chocolate milk, PB&J, yogurt + granola, etc.?
What happens if you don’t eat enough to fill your plate?
What is feeling tired, hungry, sick, or not strong?
Why is it helpful to plan your snacks ahead of time?
What is not forgeting, and being prepared to fuel before and after gymnastics?
True or False: Hydration helps your brain focus.
True
Which of these is NOT a carb? (Options: toast, apples, cheese)
Cheese
You had lunch at 12, but practice is at 5:30. What should you do?
Eat a snack around 3–4 p.m. to fuel up