Pre- & Post-
Protein
Fat
Carbs
Misc.
100

Consuming these two macronutrients in a snack post-exercise enhances recovery. 

What is carb and protein? 

Recommended to have a carb + protein snack within 60 minutes after exercise/activity. Carbs replenish fuel stores (glycogen, blood glucose) and protein helps to repair and build muscle.

100
In this scenario, protein will be used as an energy source as a last resort. 

What is depletion of nutrients/energy? If the body is not getting enough calories from other nutrients or from the fat stored in the body, protein is broken down into ketone bodies to be used for energy.

100

Fat is used as a fuel source predominantly during this type of activity. 

What is low intensity activity?

100
This is one side effect of consuming a low carb diet on performance and/or health.

What is impaired endurance performance, "hitting the wall" or bonking, or early fatigue?

100

This type of beverage is the preferred fluid for exercise in hot/humid conditions or prolonged duration. 

What is a sports drink? 

200
This is the recommended window of time before exercise in which a snack should be consumed.
What is 30-60 minutes?
200

These types of protein foods are considered complete proteins, meaning they contain all of the essential amino acids. 

What is animal protein?

200

Consuming higher-fat foods in the 1-2 hours before intense activity can cause these symptoms. 

What is GI discomfort?
200
This type of carbohydrate is ideal for a pre-exercise snack because it can be quickly broken down and converted to energy in the body. 

What is simple carbs?

200
Drinking fluids during exercise helps to regulate body ________ ? 

What is temperature?

300

This is one way in which alcohol affects the body to impair recovery post-exercise. 

What is cause dehydration or inhibition of muscle-repairing hormones? It can worsen any dehydration since it's a diuretic and causes fluid loss. Alcohol also slows down the repair process of exercise-induced muscle damage by inhibiting the functions of hormones that usually aid this process. 

300

This is the reason it's recommended to consume protein distributed at meals/snacks throughout the day.

Spreading out protein throughout the day allows for continuous muscle building, helps maximize muscle recovery and growth.

300

These specific vitamins are fat-soluble. 

What are vitamins A, D, E, K?

300

It can be helpful/beneficial for performance to increase carbohydrate intake in this number of days before endurance exercise/events.

What is 1-2 days?

300

These micronutrients play a role in supporting bone health and may be helpful in prevention of stress fractures. 

What is calcium and vitamin D? 

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