Carbohydrates
Give an example of a carbohydrate
Bread, bagels, pasta, rice, oats, quinoa, fruits, fruit juices, cereals, potatoes, peas and other starchy vegetables, dairy, sports drinks
What macronutrient(s) should be prioritized BEFORE training or competing?
Carbohydrates
A condition, characterized by fatigue, dizziness, and decreased performance, results from insufficient fluid intake
Dehydration
Give an example of a protein food:
Egg white, whey protein, chicken breast, canned tuna, light turkey meat, cod, greek yogurt, pork loin, lean beef, non-fat or low-fat cheese or cottage cheese, tofu, reduced-fat milk
Give an example of a healthy fat:
avocado, nuts and nut butters, fatty fish, and olive, avocado, and vegetable oils
What is the primary role of carbohydrates in an athlete's diet?
Providing energy
What macronutrient(s) should be prioritized AFTER training or competing?
Protein + Carbohydrates
This type of drink is often recommended for endurance athletes to replenish both fluids and electrolytes during prolonged exercise.
Sports drinks
Protein is for muscle _____ & ______
red meats, processed meats, coconut and palm oils, processed snacks
True or False: Carbohydrates are only necessary for athletes BEFORE training or competition.
False - Carbohydrates in combination with protein is necessary after training or competing to help replenish glycogen stores in the body.
What do you think?
Couple of large meals throughout the day
OR
Several small, frequent meals throughout the day
Several small, frequent meals throughout the day
If you are _____, then you are already dehydrated!
thirsty
How should protein be distributed throughout the day for optimal muscle growth and recovery?
a) All in one meal
b) Spread evenly across all meals
c) Mostly before bed
d) Only after workouts
b) Spread evenly across all meals
Consuming protein throughout the day ensures constant muscle protein synthesis and supports recovery and growth.
Fats provide the most energy per gram. How many calories per gram does fat provide?
9 cal/g
What percent of daily calories should come from carbohydrates
45-65%
How many grams of carbohydrates should you consume 1 hour prior to competing to top off your carbohydrate stores?
25-30g
What is the most common reason for muscle cramps?
FATIGUE
This essential amino acid, found in high amounts in whey protein, plays a key role in stimulating muscle protein synthesis:
Leucine
When should you avoid high-fat foods/high-fat meals?
Prior to competition/training