Macronutrients
Name 3 food sources of fats
What is vegetable oils like canola oil and olive oil, nuts, seeds, and fish.
This mineral helps transport oxygen throughout our body
What is iron
The 3 principles of sports nutrition
What is fuel, hydration and recovery
These 2 things are lost as you sweat
what is fluid and electrolytes
You should aim to refuel within ____minutes of exercise.
What is within 60 minutes
The nutritional benefits for carbohydrates
What is a great source of energy, vitamins, minerals and fiber.
The body's main source of energy. They help fuel your brain, kidneys, heart, muscles and central nervous system
This mineral is important for muscle repair
Zinc
Name 2 problems that can happen from neglecting your nutrition as an athlete
what is:
1. fatigue
2. soreness and/or injury
3. decreased performance
This type of food can be helpful with "holding water in", to assist in hydration.
What are salty foods (pretzels, crackers, etc.)
Name 2 purposes of drinking and eating before training or competition
What is to:
1. start exercise with optimal fluid levels
2. prevent dehydration.
3. supply food that is quickly and easily digested for energy.
4. to prevent hunger before and during training/competition.
This macronutrient helps repair our muscles and should make up about 1/4 of our plate
What is protein
The best way to prevent nutrient deficiencies
What is a well balanced diet
This macronutrients need increases with heavier, longer duration exercise
what is carbohydrates
The best option for fluid >60-90 minutes
Sports drinks / drinks with carbohydrates and electrolytes
Name 2 purposes of drinking and eating after training or competition
What is
1. energy and nutrients to replenish fuel stores
2. rehydration for faster recovery
3. building blocks for muscle building.
The macronutrient that provides you with energy during your workouts/competition
What is carbohydrates
Name 2 groups of people that are more prone to an iron deficiency
What are:
1. females
2. athletes
3. vegetarians / vegans
The 2 forms of carbohydrate in your body
What is
Glucose - circulates the bloodstream, instant energy
Glycogen- bundles of glucose stored in the liver and muscles
The 2 electrolytes important in dehydration
What is sodium and potassium
Your pre-event should be comprised of high _____, moderate _____ and low ____ before training or competition
What is high carbohydrate, moderate protein and low fat.