In the Kitchen
Performance Plate Suppor
Thirst So Good
Things that Begin with 'C'
Post Training Survival
100


This knife is one of the main knives used with cooking, preparing foods efficiently, ensure good and uniform cooking times

Chef's knife

100

This vitamin influences your mood and you primarily get it from the sun

what is vitamin D

100

This electrolyte you lose the most in your sweat

what is sodium

100

This protein source contains both non-essential and essential amino acids, is low in fat and can be consumed as ground, breasts, thighs and wings

what is chicken

100

Intense workouts trigger inflammation throughout the body and this macronutrient commonly found in salmon, flaxseeds and mackerel works to reduce that inflammation and promote faster recovery 

what are omega-3 fatty acids

200

this type of cooking is when you cook the surface of the food at very high temperatures until a caramelized crust forms and is a way to increase flavor in foods

what is searing 

200

This mineral should be taken in the evening and it helps to reduce nerve stimulation, restless leg syndrome and muscle cramping

what is magnesium

200

This electrolyte maintains pH balance, keeps the blood from clotting and carries nutrients to the cells. Low levels of this result in decreased energy, endurance and muscle cramping.

It has been found that caffeine before exercise, helps athletes maintain adequate levels of this electrolyte.

what is potassium

200

This can be a preferred stimulant before games that improves focus, concentration and increases blood flow but in large doses may trigger anxiety and irritability

what is coffee

200

this concentrated beverage has been shown to improve sleep quality and reduce muscle soreness but it is quite tart!

what is tart cherry concentrate

300

When cooking chicken, it needs to get up to this temperature before safely being able to eat it

what is 165 degrees

300

This mineral delivers oxygen throughout your body and is mostly found in red meats and leafy green vegetables

what is iron

300

This is the amount of ounces water you should consume per pound of body weight lost during a game

16-20 oz

300

This plant based omega 3 source can grow 10x its size when added to a liquid and become gooey in consistency. A recommended source of the ALA form of omega 3, beneficial for brain health.

what are chia seeds

300

this is one of two emotions that may hinder your ability to fall asleep

what is stress or anxiety

400

this is a way to prepare proteins or vegetables that allows them to absorb flavors prior to being cooked

what is marinade

400

DOUBLE JEOPARDY!!!

800 points

During intense training, cell damage occurs and these two vitamins act as antioxidants to reduce the amount of damage to the cells and optimize recovery. Additionally, what must be consumed with them to optimize absorption.

what are vitamins C and E and what is fat

400

This is the minimum amount of ounces of water you should drink per day and this is the amount of ounces to replace per pound of body weight lost in a game.

what is half your body weight in ounces and 16-20 oz.

400

fructose, glucose, sucrose are all examples of this nutrient which is the primary fuel source used by your brain and muscles

what are carbohydrates

400

When getting off the ice (post training or post game) you can maximize your recovery by refueling within ____ minutes and consuming a minimum of ____ grams of protein.

what is 30 and 20

500

type of appliance that allows slow cooking on the counter

shallow pan that allows for cooking without a lid

what is crock pot or pressure cooker

skillet/saucepan

500

This photo contains foods that are naturally high in what


what are probiotics

500

This is the first factor of your performance suffers when you are beginning to be dehydrated. It can be measured as 1-2% loss in body weight indicating dehydration.

what is focus/concentration

500

This supplement is commonly thought to "grow muscles" when in fact it works by increasing the production of ATP (energy) in the muscle therefore resisting fatigue and allowing the muscle to work harder, longer. Supplementing should go through a loading phase than maintenance phase so it is very individualized.

what is creatine

500

Leucine stimulates muscle protein synthesis after a workout, can be found in dairy foods and is a type of what form of protein?

what is branched chain amino acid

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