Protein
Carbohydrate
Recovery
Macronutrients
Micronutrients
100
The type of protein most quickly helps muscle rebuild
What is whey protein
100
sugar, syrup, candy, soft drinks
What is a simple carbohydrate?
100
20 minutes post training
What is the ideal time to take your recovery snack/meal?
100
Builds muscle, supports red blood cell, white cell, platelet formation, makes enzymes and hormones.
What is protein?
100
table salt, salted nuts/chips/pretzels, pickles, olives, canadian bacon, soups
What are good sources of sodium?
200
nuts, soy, legumes, beans, etc
What is vegetable protein?
200
whole grains, rice, pasta, corn, peas, potatoes
What is a complex carbohydrate?
200
Chocolate milk
What is an ideal recovery agent?
200
Provides fuel, fiber, vitamins and minerals, sometimes iron
What are carbohydrates?
200
the sun, fatty fish, mushrooms, dairy products, eggs
What are good sources of Vitamin D?
300
chicken, red meat, fish, turkey, pork
What is animal protein?
300
Often sweet they come in many colors and can be consumed as a food or drink
What are fruits and vegetables
300
Refuel, rebuild, replenish fluids and electrolytes
What is the goal of recovery?
300
The primary fuel for your brain and muscles
What is carbohydrate?
300
oranges, peppers, broccoli, kiwi, strawberries, etc
What are good sources of Vitamin C?
400
yogurt, cottage cheese, cheese
What is protein that also contains Vitamin D and calcium?
400
Not fruits and vegetables they are the other family of carbohydrates that also provide fuel
What are grains and cereals?
400
The four nutrient sources you seek to obtain for recovery post training
What is carbohydrate, protein, electrolytes and fluid?
400
nuts, seeds, avocado, olives, oils, lowfat/whole milk dairy products, meats
What are sources of fat?
400
milk, cheese, cottage cheese, almonds, spinach, kale, okra
What are good sources of calcium?
500
a sequence of these make up a protein
What are amino acids?
500
this carbohydrate goes to your blood sugar and is immediately available for fuel/refueling
What is a high glycemix carbohydrate
500
Pre training weight - [post training weight + fluid intake during training]
What is the calculation for your sweat loss?
500
Transports fat soluble vitamins Serves as energy reserve Protects vital organs Provides insulation
What is the role of fat?
500
bananas, tomatoes, spinach, potatoes, apricots, nuts, avocado, artichokes, beans
What are good sources of potassium?
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