Carbs
Carbohydrates (CHO) are the primary fuel source for _______ and _____ intensity exercise
moderate and high
Fats provide ________ for vital organs.
Insulation
The building blocks of proteins are called what?
amino acids
True or false. An athlete who sweats more is considered "less fit" than an athlete who is barely sweating during a workout.
False
True or False. It is better to get nutrition from supplements than it is to get from food.
False
The stored form of carbs in the muscle and liver is called what?
__________ fats help to mitigate inflammation.
Omega 3's
True or False? Consistent protein intake during the day is more important than hitting the total protein goal
True
The acronym used to help assess hydration status is called:
WUT
What supplement that we discussed is beneficial for bones, joints, and connective tissues?
collagen
25%
Fatty fish, nuts, seeds, oil are sources of what types of fat?
Omega 3s
Which amino acid in particular drives muscle protein synthesis?
leucine
What does the acronym WUT stand for?
Weight, Urine, Thirst
What are good food sources of nitric oxide?
Beet root/beet root juice or leafy greens
An injured player would need more or less carbohydrates in their regimen?
less
The AHA recommends at least ____ 3.5 oz. servings of fish per week.
two
An injured athlete is recommended to eat a snack/meal containing protein every ___ hours.
3-4 hours
How many ounces of water should a 138 pound athlete aim to drink daily?
138 ounces
How many cups of beetroot juice is enough to improve performance by 1-3%?
Two
A soccer player needs 7-__ grams of carbs/kg of body weight/day during season
12
Athletes are recommended to intake about ___-___ grams of omega 3's daily.
2-4 grams
A collegiate soccer athlete needs ___- ____ grams of protein/kg of body weight/day
1.4-1.7 grams/kg
A soccer athlete lost 2 pounds during a weight training session this morning. How many ounces of fluid should they drink to replace this fluid loss?
32 ounces (16 +16)
What vitamin in combination with the amino acids proline and glycine found in collagen, has been studied for its synergistic effects on the production of collagen after exercise?
Vitamin C