Nutrition 101
This nutrient is the body’s main source of energy. It should be the foundation of athlete’s meals.
What is Carbohydrates?
A good pre-exercise meal would be:
Burger & fries
Turkey & cheese sandwich
Slice of pizza
What is b. Turkey & Cheese sandwich?
A good post-exercise source of all 3 macronutrients is:
Chocolate milk
Blueberry muffin
Garden salad
What is A: Chocolate Milk?
A good tool to use to see if you are dehydrated or not is to check your __________.
What is urine?
Approximately 75% of your body weight comes from this nutrient. It is also very important to consume this during exercise.
What is Water?
True or False: It is a good idea to experiment with pre-exercise foods on the day of an important competition.
What is false?
True or False: Liquid or solid foods refuel your muscles equally well post-exercise.
What is True?
Water loss of ___ % body weight can affect athletic performance and increase susceptibility to heat illness
What is 2%?
This nutrient builds and repairs body tissues and muscles. Eating excessive amounts of this nutrient does not equal bigger muscles.
What is Protein?
Eating high _______ food(s) before exercise may cause upset stomach and decreased performance.
What is fat?
Carbohydrates should be consumed within_____(min/hours) after exercise. You should eat an additional carbohydrate meal two hours later.
What is 15-45 minutes?
How many ounces of water or sports drink should you drink for each 15-20 minutes of exercise?
2-4 ounces
3-8 ounces
8-10 ounces
What is 2. 3-8 Ounces?
This nutrient insulates your body, is necessary for normal growth and development, and helps you absorb vitamins A, D,E, K.
What are fats?
Eating ______ before exercise tops off muscle glycogen stores, which muscles use as fuel during exercise.
What are Carbohydrates?
If traveling on the road, some good post-exercise foods to have in your gym bag are:
Bagels with PB
Gatorade/Powerade
Cereal/granola bars
All of the above
What is D: All of the above?
It is important for your body to be in water balance before you start exercising. You should drink ______ fluid ounces 2-3 hours before exercise.
What is 16-20 Ounces?
These nutrients do not provide calories, but they boost the immune system and help cells and organs do their jobs.
What are vitamins?
Pre-exercise fueling prevents ______, which causes light-headedness, fatigue, blurred vision, and indecisiveness, which Paul Blart suffered from.
What is hypoglycemia?
The earlier you ingest protein and carbohydrates after exercise, the sooner you can replenish your _______ and rebuild ________.
What is Energy/muscles?
What (4) main electrolytes do you lose while sweating?
What is Sodium, chloride, potassium and magnesium?