BodPod
Tips for Healthy Eating - Carbs
HUB Healthy Eating
How to Build a Performance Plate
Fueling Station
100
How long do you have to wait after exercising, eating or drinking for a bod pod?
What is 2 hours
100
This carbohydrate also provides fluids, calcium and vitamin D, making it a perfect source for a before/after training session snack
What is milk
100
Name 3 places at the HUB to eat less frequently
What are Burger King, Chick-fli-A, Panda Express, Sbarro
100
What are the two most important macronutrients that make up a performance plate?
What is carbs and protein
100
True or False: Relying on thirst is an appropriate indication of hydration?
What is False?
200
What two components are measured using the bod pod?
What is fat mass and fat free mass.
200
These two food group provides carbohydrates as well as essential vitamins and minerals
What are fruits and vegetables
200
What percentage (%) of your plate should be carbohydrates for your pre-game/training meal?
What is 50%
200
How do you maintain appropriate electrolyte levels during exercise?
What is ensure good sodium intake with salty foods in your pre-game/training meal?
300
What is the proper attire for a bod pod?
What is spandex shorts, sports bra (for females) and swim cap
300
Name five quick-releasing carbohydrate sources for energy replenishment
What is bagels, white bread & rice, crackers, cereal, potatoes
300
Where can you obtain good sources of pro + CHO?
What is Soup & Garden refrigerators (Chocolate Milk, peanut butter and apples, hummus and pretzels, Chobani Yogurt), Barney's
300
True or False: After exercise you want to consume more protein than carbohydrate
What is False
300
How much fluids should you consume 2-3 hours prior to exercise? BONUS: How much fluids should you consume 15 minutes prior to exercise?
What is 16 ounces/about 1 water bottle? BONUS: What is 8 ounces/ about 1/2 water bottle?
400
What body composition for a male and female would indicate increased risk for injury?
What is <5% for males, <15% for females
400
What type of grains do we MOSTLY want to consume?
What is whole grains
400
It is important for female athletes to make sure they consume adequate amount of calories for iron intake. What foods contain iron and where can we find these in the HUB?
What is lean meat, fish, fortified cereal and bread, green leafy vegetables, pinto and kidney beans Soup and Garden, Poke Bowls, Sbarro, Mixed Greens, McAllisters
400
What is the goal of consuming protein after workouts/competition?
What is beginning the recovery process and building muscle
400
What is the purpose of sports drinks (re: Gatorade) and ideally when should they be consumed?
What is to replenish electrolyte and carbohydrate losses during vigorous exercise lasting longer than 60 minutes?
500
Where are the two bod pods located?
What is Lasch and Rec Hall
500
What is the difference between simple and complex carbohydrates?
What is Simple - quickest source of energy, rapidly digested Complex - rich in fiber, high in vitamins and minerals, slowly digested
500
When grabbing snacks at Barney's/Starbucks/Soup and Garden, what is a good tool to use for reading food labels?
What is protein (g) + fiber (g) > sugar (g)
500
What is the goal of consuming carbohydrates prior to competition?
What is ensure accurate liver glycogen and blood glucose levels (energy)
500
After exercise, how many ounces should you drink per pound lost?
What is 16-20oz per pound loss?
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