Hydration
What drink keeps you best hydrated?
Water.
Water replaces body fluids lost through sweating, waste, exhaling.
What is fiber?
Fiber is a type of carbohydrate that assists with breaking down/passing food in our stomach.
ex. of foods with fiber
- fruits/vegetables
- whole grains
True OR False
Athletes do not need more protein than the average person.
False
Athlete's muscles get broken down more, which means they need more protein to repair them.
What is recovery?
The body's way of repairing and resting.
True OR False
Pineapple plants can take two to three years to produce a fruit.
True!
This or that?
Is it better to drink water in big gulps at once OR to drink regularly throughout the day?
Drink regularly throughout the day!
When we drink water in large gulps, the water passes right through us. For our body's to absorb the water, we need to drink water in small amounts throughout the entire day
List some examples of foods high in carbohydrates.
bread, pasta, potatoes, milk, etc.
What could happen if we did not provide our body with protein?
List a few thoughts!
- slow growth in children
- lose muscle mass
- we would not grow stronger
What types of food should be consumed post-workout/practice?
Foods high in carbohydrates and protein
ex.
- fruit and yogurt
- low-fat chocolate milk and pretzels
- smoothies
- peanut butter sandwich
- sandwiches with meat such as chicken or turkey on whole grain bread
True OR False
Fiber (common nutrient) cannot be digested in our bodies.
True!
Fiber passes through our bodies and assists in digestion (breaking down of food in our stomach).
How much water do female and male athletes require a day?
Female athletes require 4 liters of water a day.
Male athletes require 5.7 liters of water a day.
What carbohydrate energizes the body for longer?
Spaghetti OR fruits/vegetables
Spaghetti
Will give you longer lasting energy vs. fruits/vegetables will give you quick energy.
True OR False
Protein helps your muscles repair, and grow stronger/larger.
True!
Protein is made up of amino acids which are also known as the "building blocks." Our body only makes 11, we get the other 9 from our diet.
What happens if we do not fuel our bodies after a workout?
List a few thoughts!
Our muscles can:
- become tired
- low mood
- muscle cramps
- low electrolyte levels (hydration)
True OR False
Our finger nails are made of protein
True!
Our finger nails are made up of a protein called keratin.
ex. foods such as carrots, broccoli, eggs, mangoes
What is the role of water in the body?
List a few thoughts!
- regulates our body temperature
- protects and cushions our organs
- helps convert food into energy
- carries nutrients and energy to our organs and cells
Why is whole grain bread better than white bread?
Whole grains help you feel full because it contains all parts of the grain (contains fiber, and essential vitamins).
White bread only contains the endosperm (inside of the grain which contains carbohydrates, protein, and minimal vitamins).
List some examples of foods high in protein
milk, lean meat, quinoa, Greek yogurt, nuts/seeds
What is the longest amount of time we should go without eating after exercise?
2 hours.
The faster we get food into the body, the more efficient our body will be at repairing the muscles.
True OR False
Calcium does not help in muscle movement by carrying messages from the brain to our body parts.
False!
Calcium carries messages and helps strengthen our bones and teeth
What are some dangers of not drinking enough water?
List a few thoughts!
- become tired, moody
- headaches
- dehydration
(our bodies can only go a week without water)
What is the difference between simple carbohydrates and complex carbohydrates?
Simple carbs: short term energy (fruit, white bread, desserts, fruit snacks)
Complex carbs: long term energy that is stored in the body, more effective (whole grain, brown rice, oats)
How much protein does an athlete's body require a day?
0.7 grams of protein per pound of body weight
ex. at 100 pounds, the body requires 70 grams of protein a day
What happens to our body's during exercise that requires us to recover?
Our muscles stretch and contract, causing tiny tears. This causes soreness after working out.
True OR False
Dinner is the most important meal for athletes.
False
Eating breakfast improves energy levels for athletes, which helps us perform to the best of our ability.