PHATS
What are the 3 types of fats?
Unsaturated, Trans, Saturated
BONUS 100 Points – Rank them from good to bad
Potatoes
Mashed Caulliflower
When should you eat before a workout?
About 90 min to 2 hours before you work out.
About 1 Hour before
(WHAT should you eat? To be continued..)
What is Creatine?
Creatine is a substance that is found naturally in your muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise.
What is the difference between BMI and Body Fat %?
BMI = Body Mass Index (Height x Weight)
Body Fat Percentage takes into account what's on the inside (muscle, water, bone, fat, etc)
Give an example of good (Unsaturated) fat
Avocado, cheese, whole eggs, fish, nuts, seeds, chia seeds, EVOO, dark chocolate (IF YOU HAVE TO EAT CHOCOLATE.. MAKE IT DARK), olives, chickpeas
Sour Cream
When should you eat after your workout?
The sooner the better, but you have a 30-45 min window to replenish what you lost in your muscles and glecogen levels
What is Glutamine?
It can actually decrease muscle soreness through improved muscle repair and filling your glycogen stores back up!
How much water should you drink in a day?
8 glasses of 8 ounces is a good start… however.. that is too general. That should be the minimum!
So.. how much?
Drink half of your body weight in ounces. Why?
Give an example of not so great (Saturated) fat:
What: Fats found mostly in animal foods (red meat), skin
Where: Whole milk, cheese, butter, ice cream, red meat, sour cream, lard, coconut and palm oils
Croutons
Almonds
WHAT should you eat BEFORE you work out?
90min-2 Hour Meal: Slow digesting carbs (starch/fiber: sweet potatoes etc.), lean protein, and veggies
1 hour before: Good quick carbs - My Go To: Fruit (Banana) or an Rx Bar
What does BCAAs stand for?
(if no one gets it.. most creative answer wins)
Branched-Chain Amino Acids
We talked about the 3 MACROnutrients. What are the 3 MICROnutrients?
Vitamins
Minerals
Water
Give an example of BAD/Trans Fat
What: Vegetable oils that are chemically changed to increase the shelf life of processed foods
Where: Fast foods, packaged snacks (cookies, crackers, etc.), baked goods, and stick margarines
Mayo
Mustard
What should you eat AFTER you work out?
If you can't get food right away, drink a protein shake, and also good carbs like a banana or rx bar to replenish the glycogen levels
What type of pre-workout should you take?
Life. Use life as your pre-workout until you are an adult.
Homework! Don't worry... it's not math.
Watch Netflix documentaries! Examples:
- Hungry for Change
- FedUp
- Diet Fiction
How many of each macro should you eat in a day for optimal performance?
The acceptable macronutrient distribution ranges (aka AMDR) are 45–65% of your daily calories from carbs, 20–35% from fats and 10–35% from protein.
Ew.... we have to math.
Noodles
Zoodles/Palmini!
How much should I eat every day?
Eat when you are hungry. You are too young to worry about all that. Listen to your body. If it tells you that you are hungry, feed it good food. If you feel full, stop. If you feel light headed during a workout, you might need more complex carbs earlier in the day. Your body will let you know!
What is the most important supplement?
WATER. DRINK MORE WATER. And sleep, get more of that too.
Closing Thoughts...
You don’t need to change your diet all at once to eat healthier. Starting with small changes like the healthier food swaps, one thing here and there. You can make better choices and create healthy habits every day that bring you closer to your nutritional and wellness goals.
It takes 21 days to build a habit, 90 days to build a lifestyle.
It’s all about consistency and baby steps… becoming One Percent Better every day!