Gasolina
_____ are the body's primary source of energy.
____ is the macronutrient responsible for building and maintaining muscle.
Protein
Juice is not good to hydrate with because it has a lot of ____.
Sugar
_____ can be taken to fill in any nutritional gaps you may have.
Multivitamin
Name the 3 pillars of the Marlins nutrition department.
Fueling, recovery, hydration
_____ is a good snack to eat right before a workout.
Fruit
Any other quick carb snack
You should get __ to __ hours of sleep per night.
Sweat is made up of ____ and _____.
Fluid and electrolytes
____ is a nutrient that you can get through the sun.
Vitamin D
To gain weight, you must eat in a _____.
Calorie surplus
____ help fill in gaps between meals and add calories/nutrients to your day.
You need ____ and ____ to properly recover after a workout.
Carbohydrates and protein
You should drink ___ water bottle(s) for every pound lost during a workout.
1
Supplementing with _____ can help reduce inflammation.
Omega-3s (fish oil)
Adding ____ to your meals adds a lot of calories with not a lot of volume.
___, ____, and ___ are 3 sources of carbohydrates.
Rice, pasta, potatoes, plantains, fruit, yuca, bread, beans
Avoiding ____ before bed can help you fall asleep faster.
screens (phones, tv, etc.)
_____ can lead to decreased performance and recovery.
Dehydration
____ is a supplement that can help build muscle and improve strength and power.
Creatine
What 3 components should you always have on your plate?
Carbohydrates, protein, color
_____ is a stimulant that should be avoided after 2pm.
Caffeine
What is the minimum amount of protein you should aim to get after a workout?
20 grams
What is an easy way to monitor hydration throughout the day?
Urine color
Taking ____ before a workout or rehab may help improve the health of your ligaments and tendons.
Collagen
_____ is KEY in nutrition.
Consistency