Hydration Station
What is the most important nutrient for hydration?
Water
What is the main source of energy for your body?
Carbohydrates
-Whole wheat bread, rice, and sweet potato are good options
What are the three macronutrients?
Carbohydrates, proteins, and fats.
What are the two main types of micronutrients?
Vitamins and minerals
What is the purpose of a pre-workout meal?
To provide energy for the workout
How much water should you drink per day?
56-64 ounces of water per day!
What are the three main types of carbohydrates??
Sugars, fiber, and starches.
True or false- If something has protein in it, it is inherently healthy
False
-what accompanies your protein matters
Which mineral in your body is crucial for strong bones and teeth?
Calcium
What is the purpose of a post workout meal?
To help the body recover and build muscle
-Protein and Carbohydrates roughly 60 min after
What is the benefit to drinking sports drinks?
Replenishes electrolytes
What are electrolytes?
-minerals like sodium, potassium, calcium, and magnesium
-Crucial for managing fluid levels inside&out your cells
How long before exercise/performing should you eat a large meal?
2-3 hours
-Should consist of complex carbohydrates, moderate fat, and protein.
What is the difference between saturated fats, and unsaturated fats?
Saturated fats come from animal products and tropical oils, being solid at room temperature. Not only this, but they LDL cholesterol (bad). Unsaturated fats come from plant based oils, and are liquid at room temperature. They help improve cholesterol levels and heart health.
What is the function of Vitamin D?
It helps the body absorb calcium
What is the role of protein in muscle recovery?
Repairs and builds muscle tissue
What are some signs of dehydration?
Thirst, dark urine, and fatigue
What is the term for the process of breaking down and using food for energy??
Metabolism
Which macronutrient is primarily responsible for building and repairing muscles/tissues?
Protein
-Plant proteins, Lean & unprocessed cuts of meat, yogurt, cheeses.
Which vitamin is important for vision?
Vitamin A
-Helps produce pigments in the retina for light detection
-Carrots, dark leafy greens
What is the purpose of carb loading?
To maximize glycogen levels in your muscles and liver(Energy)
What is Hyponatremia?
Low sodium levels in the blood, often caused by over hydration.
-Symptoms include headache, nausea, vomiting, and terrible cramps
What is the name of the energy molecule used by cells
ATP(Adenosine Triphosphate)
How many calories per gram do carbohydrates and proteins provide?
4 calories
-fat is NINE calories per gram
What is the role of iron in the body?
Carries oxygen in the blood
-Central binding component of hemoglobin in your blood, and myoglobin in your muscles.
-Myoglobin is VERY important for endurance
What are some healthy snacks for athletes?
Fruits, Vegetables, nuts, yogurt
-It all comes down to unprocessed, Whole grain, and healthy foods