Pregame Fueling
4 hours
How soon after activity should you intake protein?
0-30 mins post-activity
What key nutrients are essential for bone healing?
Calcium, D3, K, Magnesium
Full credit is Calcium and D are mentioned
This condition occurs when there is a mismatch between calories consumed and energy expenditure
Red-S
What is the definition of "supplement"?
Something that completes or enhances something
quick-acting carbs, electrolyte replacements, water
Why are healthy fats essential for post-game recovery?
Helps manage inflammation
What key nutrients are essential for head injury?
Omega 3, creatine, zinc, flavonoids, magnesium
full credit if omega 3 and creatine mentioned
Which condition is defined as a serious, potentially life-threatening eating disorder and mental health condition, characterized by extremely low body weight, poor body image, and fear of gaining weight?
Anorexia Nervosa
Name 5 barriers of making healthy nutritional choices
money, convenience, location, accessibility, mental or physical disability, societal norms, cultural norms, social norms, lack of education... (other options also work)
How should an athlete fuel 1 hour before competition?
hydration focused, small amounts of simple carbs
What should athletes focus on for refuel right after activity (0-30 mins after)?
Quick-acting carbs, easily digestible protein, hydration replacement
What are the key nutrients essential for muscle healing?
Leucine, HMB, Creatine, CoQ10
Full credit if leucine and creatine mentioned
Calluses on knuckles, a normal body weight, dental issues, and binge eating may be a sign of what condition?
Bulimia nervosa
Name 2 ways you can help improve nutrition despite barriers
make small changes, focus on eating a variety of foods, etc.
What should an athlete eat 2 hours before competition? Give an example
Light snack with simple carbohydrates. E.g. peanut butter and banana (other examples acceptable)
What should an athlete focus on 1-2 hours after activity for recovery?
Balanced meals with all macronutrients - focus on complex carbs, lean protein, healthy fats
Name 2 food sources rich in omega 3s
fatty fish, flaxseed, walnuts, canola oils
Alcohol can cause all of the following except...Dehydration, injury risk, decreased gains, decreased sleep and recovery, decreased academics, decreased energy
None of them. Alcohol contributes to all of these
What is arguable the most important in regards to fueling?
How much should an athlete hydrate 2-3 hours before training?
16+ oz
What are the 4 R's of Recovery?
Replenish
Repair
Reinforce
Rehydrate
Name 2 foods that are a rich source of creatine
wild game, red meat, poultry, fish
What is the difference between eating disorders and disordered eating?
Disordered eating can include similar signs and symptoms to an eating disorder, but at a lower level or severity.
Eating disorders are diagnosable mental health conditions that can even become life threatening if not properly treated.
ALL FOOD IS GOOD FOOD IN MODERATION!!!!! Stop demonizing food :)