Balanced Plates
What are the three key components of a balanced plate for athletes?
Carbohydrates, protein, and color (fruits/vegetables).
What is the main goal of pre-workout fuel?
To provide energy and prevent fatigue.
What color should your urine be if you’re well hydrated?
Pale yellow
What is the most important thing to verify before taking a supplement?
That it is safe, effective, and tested for quality and purity.
About what portion of the plate should be carbohydrates during heavy training days?
Around half the plate.
What macronutrients are most important to include within 1 hour after training?
Carbohydrates and protein to replenish glycogen and rebuild muscle.
How much fluid should an athlete drink to replace each pound of body weight lost during exercise?
About 16–24 oz (2–3 cups) of fluid per pound lost.
Name two supplements with strong evidence for performance benefits.
Caffeine and creatine monohydrate.
Name one reason why including color (fruits and vegetables) is important for performance and recovery?
They provide antioxidants, fiber, vitamins, and minerals that reduce inflammation and support immune health.
Give one example of a balanced post-workout meal or snack.
Greek yogurt with fruit and granola, eggs with toast and berries, or a smoothie with milk and oats.
Why might an athlete use a sports drink instead of plain water during long or intense exercise?
To replace electrolytes and carbohydrates lost through sweat for better endurance.
What organization’s logo should you look for to confirm a supplement is third-party tested?
NSF Certified for Sport or Informed Sport.