Hydration/ Electrolytes
What is one way to test if you are hydrated
urine color
MX3
Changes in body weight before and after a practice
Which Macronutrient is the main source of energy for practice and weights
CARBS!!
What is the supplement taken to help with connective tissue and joint health
Collagen
What is the minimum hours of sleep an athlete should be getting
8 hours
Which color food supports heart health
Red
What is a good option pre practice on the practice cart or fueling station to help with hydration before practice
Pedialyte + cytocarb cup
Which macronutrient is needed to build and maintain muscle
PROTEIN
Which supplement is good or brain health, anti inflammation, and hormone health
Omega 3s
What is one affect of sleep deprivation on the body/ performance
decreased muscle protein synthesis
increased cortisol= holding onto fat stores
decreased shooting accuracy
Which color food supports eye and skin health
orange
What is the electrolyte supplement with the highest source of sodium
Right Stuff
What is an example of a simple carb (fuel before practice)
fruit
honey stinger chews
rice krispy
fruit snacks
gatorade
What is the supplement that helps with recovery and increases the bodies natural production of melatonin
tart cherry juice
What types of foods should you consume less of right before bed
High fat and high sugar foods
What is one affect that prolonged inflammation from processed foods can have on the body
Fatigue & muscle soreness
Limit muscle growth & function
Increase muscle loss
Increase risk of injury
Increase risk of illness
How many ounces of water should you drink daily at baseline not including practice or daily activity
1/2 your body weight in ounces
How many grams of protein should you aim to consume with snacks
at least 20g
What are the three liquid vitamins included in one cup of the pre practice part of the bin
Vitamin D
Liquid Multivitamin
Vitamin C
Consumption of what foods can help with increased quality and quantity of sleep
protein and fiber
Which color food supports brain function and health
blues/ purple
How much water/ electrolytes should be drank post practice to replenish
16-24oz per pound lost during practice
How often should you be consuming protein throughout the day
ideally every 2-3 hours
How does beet juice work to benefit performance
It widens blood vessels to increase the delivery of blood and oxygen to the muscles
Sleep deprivation causes an increase in what hormone that causes the body to hold on to fat stores
cortisol
For % daily value on a food label what % means the food is a poor source and what % means the food is a good source
<5%= poor source
>20%= good source