FOOD FACTS
This vegetable, often served mashed, has lots of Vitamin C and potassium.
What is a potato?
Consuming carbohydrate and protein within this timeframe after training or competition enhances recovery.
This fruit with a yellow peel is high in potassium and is the most popular fruit in the U.S.
What is the banana
What is dehydration?
True/False: Try new foods leading up to competition.
What is False?
Although often considered a vegatable, this food is actually a fruit.
What is a tomato?
Your body's autoimmune reaction to an injury, infection, after exercise, or toxins in order to heal itself.
What is inflammation?
Some foods can be pro-inflammatory and some are anti-inflammatory.
Anti-inflammatory foods: Fish, olive oil/avocado oil, nuts & seeds.
There are many varieties of this white vegetable including shitake and portobello.
What is a mushroom?
They regulate hydration, muscle and nerve function, and acid base balance.
What are electrolytes?
Prior to training/competition: Athletes need to consume adequate carbohydrates to optimize these carbohydrate stores in the liver and muscle.
What is glycogen?
Drying grapes for several days will give you this fruit.
What is a raisin?
The 4 R's of recovery are...
What is
Replenish
Repair
Reinforce
Rehydrate?
This purple vegetable, often used to make a popular Italian dish, is important for healthy aging.
What is eggplant?
Name 2 of the 4 major electrolytes.
What is:
sodium
potassium
calcium
chloride ?
Insufficient amount of this macronutrient leads to decreased ability to sustain heavy loads, high intensity exercise, mood state, mental acuity, and power output during high intensity performance.
What is carbohydrate?
This vegetable contains more water than a watermelon.
What is iceberg lettuce?
Consume this amount of high quality protein to help repair and regenerate skeletal muscle.
What is 15-30g?
This is another name for dried plums.
What is a prune?
This food is 88% water. It is also a great source of protein.
What is yogurt?
Foods high in ______ & ______ slow down digestion and may cause stomach distress if consumed too close to competition.
What are Fiber & Fat?
Spicy or acidic foods eating close to competition may also lead to indigestion and heartburn.
This food in the milk group contains live cultures and can be brought whipped, mixed with fruit, or frozen.
What is yogurt?
While the body may be most responsive to nutrients in the first hour after exercise, continuing to deliver for the next _____ fully enhances the training response.
What is 24-48 hours?
This green vegetable, often eaten raw on salads, contains high amounts of Vitamin C.
What is broccoli?
You should consume this amount of fluid after training for every pound lost during training.
What is 16-24 oz?
Effecting everyone differently - this substance may have possible negative side effects of mental confusion, anxiety/nervousness, inability to focus, gastric irritation, and elevated heart rate.
What is caffeine?