Macronutrients
This macro-nutrient is the preferred fuel source for muscles.
What are carbohydrates? Name one other thing carbs do?
How many fruit and vegetable servings do I need daily?
Five!
Your brain relies almost entirely on this for energy production.
What is glucose?
The percentage of your body that is made up of water?
What is 70%?
List two reasons to eat breakfast and please describe what you had for breakfast.
1. Regulates blood sugar to prevent mid-morning crashes
2. People who skip breakfast may have higher cholesterol and blood pressure
3. Helps you concentrate in school or at work
4. Increased nutrient intake from vitamins and minerals in dairy, fruits, whole grains
5. Maybe it is your favorite meal!
This macro-nutrient allows muscles to repair and rebuild.
What is protein? Name two other things protein helps us do.
Two parts. Athletes are more susceptible to muscle cramping when deficient in this mineral.
What is potassium?
Name one food other than a banana that is high in potassium.
This breakfast staple is an excellent source of dietary choline, which helps maintain brain heath?
What is an egg? Where are all the nutrients located in an egg?
What are the water soluble vitamins? What foods are they in?
Please provide an example of a snack to eat right before a workout and right after a workout.
Before: simple carbs
After: carbs+ protein (chocolate milk!)
Provide three examples of foods that decrease inflammation.
Omega-3s (oily fish; salmon, tuna, sardines, mackerel, and herring, walnuts, flax/chia seeds, pumpkin seeds), tart cherry juice, berries, citrus, cruciferous veggies, herbs, turmeric, green tea
What fruit helps decrease inflammation and helps regulate healthy circadian rhythms to help with sleep?
Tart cherries
What are two functions of omega-3 essential fatty acids supported by research?
1. Reduce inflammation
2. Lower risk for heart disease
3. Prevention of certain cancers
4. Improve cognitive function
5. Stabilize blood sugar
6. Improve mood
7. Help joints
What are three signs of dehydration?
Fatigue, weakness, stomachaches, dizziness, increased thirst, decreased urination, decreased appetite, dark colored urine, constipation.
What is your favorite food? Did you have it this week?
I hope you incorporate your favorite foods on a weekly basis!
What is the difference between complex carbohydrates and simple sugars? When do we need both?
Complex are long chains of sugar (glucose) that take longer to digest and help with blood sugar management (starches, whole grains, fibers). Simple carbs are single units of glucose that provide quick energy to the body. Generally simple carbs are best right before a workout and complex for recovery.
Do you have a favorite example of both?
List 4 benefits of eating vegetables.
1. Source of vitamins + minerals
2. Antioxidants (anti-inflammatory)
3. Fiber to help with digestion
4. Blood sugar management
5. Immune health (Vitamin C and E)
6. Can be a source of hydration
These two vitamins provide antioxidant protection of brain cells?
What are Vitamins C and E?
Bonus! Name a food high in Vitamin E.
How much water do you need for each pound of sweat/water lost after practice.
16 oz / 2 cups
Please describe a high performance dinner or lunch.
Complex carbs, lean protein, healthy fat, color, hydration.
This macronutrient helps your body make hormones like testosterone or estrogen and human growth hormone.
Steroid hormones are a type of lipid or fat-soluble molecule, synthesized from cholesterol in the gonads and adrenal gland.
Name the two powerful nutrients found in several vegetables that increase reaction time and support eye health?
Lutein and Zeaxanthin. Hint: they are found in the following vegetables: Green leafy veggies. Spinach, Beet Greens, Turnip greens, broccoli, orange vegetables, corn, beans
What two nutrients do you need to make serotonin in the brain?
Tryptophan (essential amino acid) and glucose.
Name three of the many important functions of water in the body.
1. Joint/tissue lubrication (lubricant in synovial fluid)
2. Nutrient transport
3. Metabolism
4. Waste elimination (urine + sweat)
5. Temperature regulation through sweating (cools the body down)
6. Facilitation of digestion & absorption
What is the optimal ratio of carbs to protein for recovery within 30 minutes of training.
What is 3-4:1?
And what hormone makes you able to repair and heal quickly after exercise?