Pre & Post Workout Fuel
Hydration
Athlete's Plate
Vitamins & Minerals
100

The macronutrient that provides energy for your workout

Carbohydrates

100

The amount of fluid you need to consume daily (ounces per pound)

1/2 to 1 ounce per pound

100

The 3 main components of the athlete's plate

Protein, carbs, color

100

The vitamin your body can obtain from the sun

Vitamin D

200

15-25 grams of this macronutrient should be consumed within 30 minutes of finishing a workout

Protein

200

The electrolyte most commonly lost in sweat

Sodium

200

When trying to gain weight, ___% of your plate should be carbohydrates

50

200

Fatigue, irritability, loss of appetite, pale skin, & brittle nails are symptoms of ____ deficiency

Iron

300

A pre-workout snack should be low in ____ & ____ due to their slow digestion

Fiber, Fat
300

For every pound lost during a workout, you should consume ___-___ ounces of fluid 

16-24 

300

True or False: Eating more protein will always cause you to gain muscle 

False

300

Vitamin __ helps your body absorb iron

C

400

The 3 R's of recovery nutrition

Refuel with carbs, Rebuild/repair with protein, replenish with fluid & electrolytes

400

You should consume at least ___ ounces of fluid following a workout

32

400

Increasing intake of ___  with foods such as olive oil, avocado, and nuts can be helpful when trying to gain weight

Fat

400

_____ and _____ can decrease iron absorption when consumed together

Calcium, caffeine

500

You should consume ___ to ___ grams of carbohydrates within the hour before a workout

30-60

500

You should aim to prevent loss beyond __% of your body weight during a workout

2

500

When injured, this portion of your plate should be increased to help support recovery

Protein
500

A nutrient commonly found in fatty fish that helps reduce inflammation

Omega 3's

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