Food Facts
Name 3 high carb foods and what do they help your body do?
Bananas, Oats, Pasta, Potatoes, Fruits, Quinoa, Rice, Granola Bars, Bread
It's best to go into a workout without eating because it helps you feel "lighter" (T/F)
False! Training with low fuel can reduce performance and increase injury risk.
Night-Before Meal?
Pasta with chicken parmesan and veggies or rice with lean teriyaki beef —includes carbs, protein, and hydration?
What is a supplement?
A supplement is a product that is intended to add to or enhance the diet. It typically contains nutrients, such as vitamins, minerals, herbs, amino acids, or enzymes. Supplements can be taken in various forms, including tablets, capsules, powders, or liquids.
Signs of dehydration?
What are dry mouth, fatigue, dark urine, and dizziness?
What is the purpose of protein?
Build and repair muscles and help the immune system!
Green supplements like AG1 are more effective than most fruits and veggies (T/F)
False! Whole fruits and veggies provide fiber and phytonutrients missing from many supplements.
Day of competition bfast ideas?
Oatmeal with banana and peanut butter or toast with eggs and fruit—easy to digest and carb-rich?
Is sugar bad?
No—not always. Natural and added sugars around workouts can be helpful for energy.
Urine Color Check? What color should it be?
Light yellow—like lemonade? Dark yellow or amber = dehydrated. Clear = overhydrated.
What is too much protein?
What is more than 2.5g/kg of body weight per day—your body won’t use as effectively, and it can displace carbs needed for energy.
A high calorie diet is one of the best ways your support your body as an athlete (T/F)
True! Calories is what ultimately give your body the resources to rebuild, recover, and repari!
Between Runs Fueling?
Sports drinks, fruit, granola bars—quick carbs to keep energy up without digestion holding you back
Name 3 of the most backed supplements
What are creatine, caffeine (in safe doses), and electrolytes—for specific sports performance benefits
What makes dehydration more likely?
High altitude, travel, intense training, cold weather, not drinking enough fluids, and wearing lots of layers?
What's one key time to eat carbs to maximize energy?
1-3 hours before training or competition
Creatine makes you gain weight (T/F)
What is partially true—it can increase water in muscles, not fat, and can improve power performance. But only 1-1.5kg max.
What should travel nutrition look like?
Balanced meals/snacks packed ahead (trail mix, wraps, protein bars), hydration, and not skipping meals
Are seed (canola/soybean) oils bad?
No—moderate intake of oils like canola and soybean can be part of a healthy, balanced diet.
Electrolytes help replace fluid when I don't drink enough?
False — they help replace sodium, potassium, and fluids lost in sweat, not the fluid.
What's the difference between Nutrition Facts labels and Supplement Facts labels?
What is Nutrition Facts are FDA-regulated and for food; Supplement Facts are for supplements and less strictly regulated
The leaner you are, the better you'll perform (T/F)
False! Performance depends on strength, energy, and recovery—not just leanness. Too lean can mean under-fueled.
What does recovery look like after?
Mix of carbs and protein within 30–60 minutes (like a fruit smoothie w/ protein powder, chocolate milk, Greek yogurt with granola)
Is creatine safe?
Yes—for teens and adults under guidance, it's well-studied and safe in correct doses for performance. AS LONG as it's 3rd party tested.
All electrolyte drinks have carbs in them? If so, is it good? If not, should they?
Not all do—those with carbs (like sports drinks) help fuel during long training; zero-carb options help hydrate without extra carbs outside of training.