MACRONUTRIENTS
Also known as FUEL foods, this macronutrient is the main source of energy for your muscles.
What are:
CARBOHYDRATES
This type of fat is good for brain, heart and joints
What is:
OMEGA-3 FATTY ACIDS
What the 3 nutrition components that are part of your intake for recovery from exercise / training?
What are:
1) Carbohydrates (Refuel, Replenish)
2) Protein (Rebuild, Repair)
3) Hydration (Rehydrate)
This fatty fish has omega-3’s help to reduce joint swelling and joint tenderness.
This fish can also Reduce neck pain and back pain.
What is:
SALMON
But did you know that a red bell pepper has more of this vitamin than orange juice?
What is:
VITAMIN C
3 ounces of protein, about the size of a deck of cards or the palm of your hand, provides how many grams of protein?
What is:
21 grams of protein
This is main item found in a variety of processed foods is linked to Brain Drain
What is:
SUGAR
This macronutrient gets adjusted based on how long the training session lasted, the intensity of the training session, and the number of days you are training per week.
What are:
CARBOHYDRATES
This oil is a fat this gives back. It keeps joints sliding smoothly and helps prevent breakdown of cartilage.
What oil is this?
What is:
OLIVE OIL
This mineral is needed for strong bones.
The body also needs this mineral for:
1) muscles to move
2) nerves to carry messages between the brain and every body part.
What is:
CALCIUM
Fats to choose more often include omega-3 fatty acid food sources. These fats help to decrease inflammation.
Name 1 of the omega-3 SEED food sources mentioned earlier.
What is:
1) CHIA SEEDS
or
2) FLAX SEEDS
Staying on top of your daily intake of this helps to support mental focus and reaction time.
What is:
HYDRATION
This is both a food source and can be found in supplement form (NSF Certified for Sport) - it helps recovery:
It is an amino acid that supports a healthy intestinal lining (healthy gut) and immune function, and assists in healing after injury or surgery and in muscle cell repair.
What is:
GLUTAMINE
This spice can be put into tea or sprinkled onto vegetables.
It's super powers include: Decreases muscle soreness and decreases joint pain.
What is:
GINGER
This is fat-soluble vitamin.
We can get part of our daily dose from the sunlight on our skin.
It is needed to help absorb calcium and important for bone health.
It is found in foods milk, yogurt and mushrooms.
What is:
VITAMIN D
Peanut butter, a fat source, provides how many calories in 1 Tablespoon (1 thumb)?
What is:
100 CALORIES
This carbohydrate food found in the prevention group is deep blue/purple in color and supports MEMORY.
What are:
BLUEBERRIES
Getting into a good nutrition habit of proper nutrition for recovery (refuel, rebuild, rehydrate) helps your muscles to:
What is:
1) NEW MUSCLE TISSUE to GROW
2) PREVENT MUSCLE TISSUE from Breaking down
This fruit has “anthocyanins” that helps reduce inflammation, decrease joint pain and decrease muscle pain.
What is:
TART CHERRY
Mineral:
This mineral is a part of of hemoglobin, (red blood cell) protein that transfers oxygen from the lungs to the tissues.
It is found is plant food sources: lentils, spinach, chickpeas and raisins.
It is found in meat/fish food sources: red meat: beef, sirloin steak, oysters, chicken
What is:
IRON
This is the worst type of fat that you can eat. It raises your Bad Cholesterol, known as LDL cholesterol. It also lowers your good cholesterol. It is bad for your heart.
It is found in baked goods (pastries, breads, cookies, pie crusts, crackers), margarine, coffee creamer.
It is made by adding hydrogen to a vegetable oil (so the liquid oil becomes solid at room temp).
What is:
TRANS FAT
HYDROGENATED FAT
Brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene are found in these deep colored foods.
These plant-based foods may help slow cognitive decline.
What are:
LEAFY GREEN VEGETABLES:
SPINACH, KALE, BROCCOLI, COLLARD GREENS, ARUGULA
Good nutrition strategies for recovery after hard exercise/training can help which anabolic hormone to stay elevated? And helps to manage which stress hormone?
Anabolic hormone: ______
Stress hormone (catabolic hormone): _______
What is:
1) Testosterone (Anabolic hormone)
2) Cortisol (Stress hormone [catabolic] )
SUGAR can cause inflammation!!
- 1 teaspoon sugar provides 16 calories
- a 20-ounce bottle of soda contains 16 teaspoons of sugar which provides 250 calories
- Drinking 1 soda per day (20-ounce bottle) can cause a body weight gain of how many pounds in 1 year?
What is:
26 POUNDS OF BODY WEIGHT
Mineral:
This mineral is important for many functions in your body that are crucial for an athlete including:
Muscle function, nerve function, blood glucose control, blood pressure and energy production.
It can help with sleep and decreasing feelings of irritability.
It is found is a wide variety of foods including: Black beans, avocado, almonds, cashews, spinach, bananas, peanut butter, and halibut (fish).
What is:
MAGNESIUM