Tips for Fueling - Carbs
Tips for Fueling- Fats
Principles of Sports Nutrition
Fluids/Food Before Competition
Fluids/Food After Competition
100

Health benefit of carbohydrates

What is the body's main source of energy: 


They help fuel your brain kidneys heart muscles and central nervous system

100

Health benefit of fat

What is support the maintenance of good health.

100

The 3 principles of Sports Nutrition

What is hydration, fuel, and recovery

100
Pre-exercise nutrition provides this
What is energy, physical comfort, and mental alertness
100
1 thing Post exercise nutrition provides
What is energy and nutrients to replenish fuel stores, rehydration for faster recovery, and building blocks for muscle building.
200

2 Nutritional benefits for Carbohydrates

What is great source of energy, vitamins, minerals and fiber.

200

3 Healthy sources of fat

What is vegetable oils like canola oil and olive oil, nuts, seeds, and fish.

200

Lost as you sweat

What is fluid and electrolytes

200
Main target for fluids/foods before training or competition
What is optimal fluid intake, and high carbohydrate, moderate protein and low fat.
200
2 main targets of fluids&foods
What is optimal fluid and electrolyte levels, carbohydrate to restore muscle glycogen, protein to repair muscle damage, and nutrients to support health and a strong immune system
300
3 Healthy sources of carbohydrates
What is whole grain cereals, breads, and pasta; fruits, vegetables and beans.
300
2 nutritional benefits of fat
What is major source of energy; vitamins A, D, E, K; omega-3 fatty acids and other essential fats.
300

Contributer to fatigue during exercise and caused by what

What is dehydration. Caused by fluid and sodium losses

300
2 purposes of drinking and eating before training or competition
What is to start exercise with optimal fluid levels.To prevent dehydration.To supply food that is quickly and easily digested. To ensure energy to train or compete. To prevent hunger before and during training/competition.
300
3 purposes
What is replacing lost fluid, replenish fuel stores, boost immune system, and improve strength and endurance at next event.
400
Performance benefit of carbohydrates
What is the major muscle fuel source for high intensity exercise.
400
Performance benefit of fat
What is major muscle fuel sources for low-intensity exercise.
400
2 forms of carbohydrate in your body & what they are
What is glucose - circulates the bloodstream Glycogen- bundles of glucose stored in the liver and muscles
400
2 good options to eat when having a "nervous stomach" before competition
What is mashed potatoes, meal replacement beverage, any pureed foods.
400
Best time to recover
What is within 60 minutes after event
500
3 key things for recovery
What is reloading carbohydrate fuel stores, repairing and building new muscle tissue, rehydrating
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