Carbs
This is the primary function of carbohydrates
Energy
Name one function of dietary fat
Acceptable answers:
1. Energy
2. Protection
3. Building block of all body cells
4. Absorb fat soluble vitmains
What is the primary function of protein
To build and maintain muscle mass
What mineral can be found in red meat and leafy greens, and being deficient causes low energy (anemia)
Iron
How quickly should you eat after a workout for optimal recovery?
Within 30-45 minutes
Why is Gatorade or other sports drinks important during games but should be limited away from the field?
It provides quick energy, fluid, and salts which are needed around game time, but should be limited away from the field because it is high in sugar
Why should you limit saturated fats?
They cause inflammation, reduce recovery, and can promote heart disease
Rank these foods in order of HIGEST to LOWEST protein content: 1 cup milk, 6 oz chicken, 1/2 cup rice, 1 avocado
6 oz chicken
1 cup milk
1/2 cup rice
1 avocado
Bananas are high in which mineral that can help avoid cramping
Potassium
What is the first thing you should do if you are considering taking a supplement?
Talk to me (or another Auburn dietitian)
Why should you choose whole fruits over fruit juices in most situations?
Whole fruits contain fiber which keeps you fuller and energized for longer (ie. no sugar spike and crash)
Why is salmon great for recovery?
It contains omega-3 fatty acids, which reduce inflammation and can promote healing
What type of protein absorbs quickly, so is best to get in after a hard lift or workout
Whey protein
Which vitamin do you primarily get from the sun?
Vitamin D
What is the purpose of cherry juice?
To reduce inflammation and soreness
What is the difference between whole wheat and white bread?
Whole wheat bread provides more vitamins, minerals, and fiber, and provides energy for a long period of time. White bread absorbs quickly ("sugar high") and only provides quick energy.
Rank these foods from HIGHEST to LOWEST fat content: rotisserie chicken, fried chicken, baked chicken
Fried chicken
Rotisserie chicken
Baked chicken
Why is it better to eat moderate amounts of protein throughout the day instead of large amounts in a few sittings?
Your body can only utilize 25-30g of protein for muscle growth and repair at once. Eating small amounts of protein (up to 30g) throughout the day allows for you body to use most of the protein you eat to build and maintain muscle.
Which vitamin helps with eyesight, and can be found in orange vegetable such as carrots and sweet potatoes.
Vitamin A
What is an antioxidant?
A compound in certain foods that binds with harmful by-products of working out and helps flush it out of your system, which reduces damage to your muscles, promotes recovery, and decreases soreness
How much of your total calories (%) should come from carbohydrates
50-60%
How much of your calories (%) should come from fat?
20-30%
How much of your calories (%) should come from protein?
15-25%
What is a function of Vitamin C other than boosting your immune system?
1. Growth (ex. gaining muscle mass)
2. Repairing all damaged cells (external cuts and internal injury)
2. Formation of collagen (ie. joint health)
3. Assists the absorption of iron
You are losing weight during the season and need to increase how much you are eating. Why does the QUALITY of the food you add matter as much as QUANTITY (ie. why should you not just start eating a bunch of fast food to gain weight)
Low quality food decreases your ability to recover and increases your risk of injury.