Hydration
How many cups of water do we need daily?
9-12 cups
Apples belong to what macronutrient category
Carbohydrates - Fruit
When should breakfast be consumed?
Within 30 minutes of waking
Water is a great source of hydration during sport lasting 1hr in length?
True
What are the 3 R's to recovery
Refuel, Rehydrate, Rebuild
List 2 signs/symptoms of dehydration?
Dizziness, Headache, Feeling Thirsty, Fatigue, Muscle Cramps
Salmon belongs to what macronutrient category?
Protein - Meat and Alternatives
When can a balanced meal be consumed prior to exercise? (hours)
3-4hrs
Sports drinks can be a benefit during exercise after 1hr or if exercise is high intensity
Ture
Name a great recovery snack?
Chocolate milk, PB and Jam sandwich, milk and cereal, Fruit with cottage cheese
What colour should our urine be?
Straw-like colour
What is the main macronutrient used for energy
Carbohydrates
Muffins are a great choice prior to early morning game/practise?
False - too high of fat content in pastry/booked goods (unless homemade with lower fat options)
Are sports drinks a good choice to consume at school?
No, these should be used strategically around exercise.
What macronutrients help build and repair muscle?
Protein
Consuming a sports drink 1hr prior to game is an options to optimize fuel?
True
Is coconut water a sports drink?
No, does not have right amount of electrolytes. Good for general hydration however.
Micronutrients provide our body with calories?
False
What foods should you avoid just prior to exercise?
High fat, High sugar, High Fibre