Fueling Up (carbs & fat)
This macronutrient is the body's primary and most efficient source of energy, which gets converted directly into glucose
What are Carbohydrates
These basic units are the building blocks that form all body proteins
What are Amino Acids
Water makes up approximately this percentage of an adult's total body weight
what is 60%
BMI
Vitamins, minerals, and water are categorized under this term because they do not provide energy directly
what are micronutrients
Oats, whole-wheat pasta, and vegetables fall under this category of carbohydrates because they take longer to digest and are packed with fiber
what are complex Carbohydrates
Name three common physical symptoms experienced when an athlete becomes dehydrated
What are nausea, vomiting, and fainting
BMI is often inaccurate for high-level athletes for this specific reason
what is it can overestimate body fat due to high muscle mass
These organic compounds protect cells from the destructive effects of oxygen and may prevent premature aging
what are antioxidants
Carbohydrates should make up this recommended percentage range of an athlete's total daily calorie intake
what is 45-65%
Protein should make up roughly this percentage of an athlete's total daily calories
What is 10-35% (or ~15%)
Name three of the five major electrolytes needed to maintain fluid balance outside body cells
What are sodium, chloride, potassium, magnesium, or calcium
Pre-game meals for athletes should focus heavily on this nutrient while keeping proteins and fats relatively low
what are carbohydrates
These types of vitamins (A, D, E, and K) are stored in the body's fat tissues rather than excreted in water
what are fat-soluble vitamins
Unlike carbohydrates or proteins, fats are the most concentrated source of energy providing more than this amount of calories per gram
What is twice the calories
Non-athletes need 0.8g of protein per pound of body weight, but athletes require this range per pound
What is 1.0 to 1.2g
The average adult loses about 7 glasses of water daily and requires a minimum of this total volume per day
what is 2.5L (6-10 glasses)
These three conditions make up the medical condition known as the "Female Athlete Triad"
What are disordered eating, amenorrhea, and osteoporosis
about 95% of this compound-- synthesized by the kidneys, liver, and pancreas-- is stored in skeletal muscle
These harmful fats are often found in junk foods, potato chips, fast food, and cookies, and should be strictly limitied
This is what happens to protein in the body if an athlete does not consume enough carbohydrates
What is it gets broken down and used to make glucose for energy
Workouts or athletic events must exceed this duration before sports drinks containing electrolytes are recommended over plain water
what is 1 hour
This term describes unproven, exaggerated, or fraudulent nutritional claims made to athletes
what is nutritional Quackery
This eating disorder is characterized by recurrent episodes of eating large amounts of food in secret followed by forced purging
what is bulimia nervosa