Tips for Healthy Eating- Carbs
Carbohydrates are a macronutrient. True or false?
True
An athletes diet should be what percentage of protein?
10-20%
How many minutes and times per week should teens be exercising?
60 minutes and 3-4 times a week
False. It will slow it down.
Vitamins and Minerals provide energy. True or False?
False
2 Nutritional benefits for Carbohydrates
What is great source of energy, vitamins, minerals and fiber.
2 Healthy sources of protein
Chicken, beef, milk, soy products, nuts, beans
Light activity over a long period of time
How many hours after competition should you eat a MEAL?
2 hours.
2 important vitamins or minerals
Sodium, potassium, antioxidants, calcium, iron, B12 and zinc.
3 Healthy sources of carbohydrates
What is whole grain cereals, breads, and pasta; fruits, vegetables and beans.
Protein helps muscles do what? (2 things)
Grow and Repair
Jumping, Sprinting, Weightlifting
What should a meal before competition consist of?
Carbohydrates and Proteins
2 health benefits
balances body fluids, anti-inflammatory, prevents muscle soreness, increases bone strength, muscle function and recovery
What percentage of calories should come from carbohydrates?
60%
How many grams of protein a day is sufficient?
60-80 grams
For best performance, an athlete should have what? (heart)
high cardiovascular functioning
If a basketball game is 60 minutes, how many cups of water should you drink during the game?
4 or more. At least one every 15 minutes.
yogurt, milk, cheese, almonds, spinach
Carbohydrates can be stored in the muscles as what?
Glycogen
The extra protein that the body doesn't need is stored as what?
Fat
3 key things for recovery
What is reloading carbohydrate fuel stores, repairing and building new muscle tissue, rehydrating
Drinking water and eating before a competition does what? (3 things)
Avoids hunger, delays fatigue, minimize abdominal cramping.
Bottom Line.
Eat plenty of fruits and vegetables that have a variety of vitamins and minerals.