Hydration
What percentage of the human body is made up of water?
60%
What foods are known for being high in protein?
Meat, dairy, and beans.
What is the main purpose of carbohydrates in our diet?
To provide energy
Name two foods that are high in natural sugars.
Fruits like apples and bananas
How many hours of sleep should middle schoolers get each night?
9-11 hours
Why are electrolytes important for athletes?
They help keep the body's fluids balanced and support muscle function.
Why is protein important after exercise?
It helps repair and build muscles.
Name a food that is a good source of complex carbohydrates.
Whole grains, like brown rice or oats.
Which vitamin is important for strong bones?
Vitamin D & Calcium
How can you promote a healthy sleep environment?
Clean room, temperature, create a routine, exercise early, limits naps, establish a sleep schedule
What are three signs of dehydration?
Dark yellow urine, dry mouth, and feeling dizzy.
Which is a complete protein: peanut butter, eggs, or bread?
Eggs
What’s the difference between simple and complex carbohydrates?
Simple carbs are quick energy sources; complex carbs take longer to digest and provide longer-lasting energy.
Why should athletes avoid too much sugar?
It can cause energy crashes and contribute to poor health.
What happens if you don’t get enough sleep before a big game?
It can lower reaction time and make you feel tired.
How much water should you drink before a workout to stay hydrated?
About 8-16 ounces 30 minutes before the workout.
How many grams of protein should a middle schooler aim to eat each day for a healthy diet?
About 34-52 grams, depending on their age and activity level.
When is the best time to eat a carbohydrate-rich snack before a game or practice?
1-2 hours before to ensure energy.
Why is salt (sodium) important for athletes?
It helps maintain fluid balance and nerve function.
What is the best thing to do before bed to improve sleep quality?
Avoid screens and have a calming bedtime routine.
Name two electrolytes that are lost through sweat.
Sodium and potassium.
What is the best time to eat protein if you want to build muscle after a workout?
Within 30 minutes to 2 hours after the workout.
Why should athletes combine protein with carbohydrates after a workout?
To replenish glycogen stores and help muscle recovery.
What mineral is especially important for oxygen transport in the blood?
Iron.
How does deep sleep help athletes recover?
It allows the body to repair tissues, build muscle, and release growth hormone.