Preparing Vs Cramming
True or False:
Fueling before weights is not necessary as it is considered low-intensity training.
False!
You go through 50% of your carbohydrate stores in 1 hour of weight lifting.
When going into the forth set of a match, how many energy shots should you consume, if any at all?
2-3 for that free floating fuel.
After 1-1.5 hours of weights, what Shamrock shake should you consume to recovery properly?
20g shake
True or False:
Having perfectly clear urination means you are properly hydrated.
False!
It means you are over hydrated and urinating out water or you do have not consumed enough electrolytes to hold onto the water you consumed.
Proper hydration is consuming water and electrolytes
A teammate tells you about a pre-workout they are taking and recommend you try it. What should you do first before taking the supplement?
Check in with JB! JB can tell you if the product will actually help, if it is safe, and if it is worth the price. All supplements must be approved before taking.
True or False:
When you begin under fueling, you will automatically experience a decrease in athletic performance.
False.
Some athletes may experience an improved performance for a short time before a dramatic decrease in performance and increase health risk.
What are the 4 fat-soluble vitamins?
A, D, E, and K
If you take a multivitamin or any of these micronutrients on their own, you must take after you eat something that has fat. No fat= no absorption!
List 3 different foods that would be appropriate pre training/competition fueling.
Anything and all thing carbs!
Examples:
Fruits/ fruit cups/applesauce
Juice
Granola bars
Energy shots
Energy bites
Pretzels
Goldfish/cheez its
Etc
True or False:
I should consume Zero-Powerade during training/competition. Why or why not?
False!
You should consume non-Zero (normal) Powerade during training/competition for carbohydrate supplementation.
Tart red cherry juice is rich in ______ and ______ properties which will only __________ your recovery.
Antioxidants and Anti-inflammatory
IMPROVE your recovery
What is JB's recommendation for minimum daily water consumption?
Half- whole body weight(lbs) in oz (~1oz/lb)
Powerade is useful because...
List two answers
Contains electrolytes, fluid, and carbohydrates
True/False:
A menstrual cycle that comes every 4-6 weeks is considered normal and healthy.
False!
A normal menstrual cycle comes every 3-5 weeks. Track your period on a calendar! If you start to notice an increase in days between cycles or decrease in flow, check in with JB to make sure you are meeting your fueling needs!
What mineral is common for women to be deficient in?
Iron!
As many as 60% of female athletes may have some degree of iron depletion.
How long before a competition do you have to consume a full meal, containing carbohydrates, protein, and fat, to ensure full digestion and prevention of GI distress in the game.
2-4hrs (varies per individual)
Protein, fat, and fiber take longer to digest. Too high of a consumption too close to training can lead to cramping in the top left corner of the abdomen, nausea, vomiting, or diarrhea.
Carbohydrates should be supplemented from the start of training/competition. Why or why not?
Carbohydrates only need to be supplemented after 30 minutes of high intensity training/competition or 1 hour of moderately intense training/competition.
If you are training for longer than an hour, starting carbohydrate supplementation at the beginning of training/competition should help to further decrease fatigue.
I.e., fueling during weights is not necessary unless you forgot your pre-weights snack/breakfast.
JB recommends consuming fatty fish 2-3 times per week for the ______A_______ composition. When looking at cans of tuna, you should purchase them packed in _____B_______ to help preserve _____A______ composition.
A. Omega 3 composition.
B. Packed in oil!
There are 6 electrolytes. Correctly identify 2 of the 6.
.
Sodium
Potassium
Chloride
Calcium
Magnesium
Phosphorus
What is the main function of iron? List 2 iron rich foods.
Iron's main function is hemoglobin, myoglobin, and red blood cell production.
Hemoglobin transports oxygen through the blood to the muscles.
Myoglobin transports oxygen from the blood to the muscles.
Red blood cells are used for oxygen and nutrient transportation.
Iron rich foods:
Red meats
Poultry
Fish
Beans
Whole Grains
Leafy Greens
True or False:
When an athlete chronically under fuels, they are at risk of bone loss which leads to low bone mineral density (weak bones). All of the bone lost can be repaired and bone loss reversed.
False!
Bone loss can be irreversible and most of the time all bone lost is not replaced.
Name 2 nutrients that are important to bone health?
Vitamin D
Calcium
Phosphorus
Magnesium
Zinc
Selenium
Copper
Vitamin K
True or False:
When you consume a pre-training/competition snack 1-2hrs before the event, you are increasing your glycogen stores?
False, you are getting... FREE FLOATING FUEL
During training/competition, it is ideal/recommended to consume protein bars for fuel. Why or why not?
Variable! It depends on each individual player.
Typically, protein during training/competition is not recommended as it takes longer to digest and may lead to GI distress.
But train your gut!
Consuming a _______ _______ can make the difference between optimal recovery and good recovery at the end of the day.
Bedtime snack
As you are getting ready for morning practice, you notice the shirt you trained in yesterday has white flakes on it. What did you just identify and what will you need to do in this situation?
You are a salty sweater! You will need additional sodium!
You should consume additional electrolytes before, during, and after training to help hold water consumed in your body.
What is the recommendation for daily carbohydrate intake?
6-10g/kg
~3-4x BW in pounds in grams!
Aim for the higher side in the days leading up and day of match day.
List 3 signs/symptoms that indicate you need to fuel immediately. (Acute under fueling, not chronic).
Stomach pain
Stomach gurgles
Nausea
Thinking about food
Impaired ability to focus
Feeling fatigued
Legs feeling heavy
Headaches
You lose 6 minerals through sweat. What are they classified as and list 4.
Electrolytes!!!
Magnesium
Calcium
Potassium
Sodium
Chloride
Phosphorus
What are the three main things to focus on pre- training/competition?
Hydration (water and electrolytes) and carbohydrates (free floating fuel!)
During training/competition, you begin to experience lead legs and feel like you hit a wall. What does this mean and what should you do (if anything can be done) to fix this? Provide 3 examples of things for correction.
You are out of carbohydrates! Take in some quick carbs:
Energy shots
Fruit
Juice
Non-Zero Powerade
Granola bar
Etc
What is an appropriate recovery meal post competition. Be specific on serving sizes and foods.
RD to approve
Must have carbs, protein, vegetables, and water
DOUBLE JEOPARDY: You must correctly answer all parts of this question to receive double points.
Why is it important to consume water and electrolytes after exceeding 1 hour of moderate training or 30 minutes of intense training? State the specific function of each.
We sweat out electrolytes and water to cool the body down.
a) Electrolytes are needed to hold water in the body
b) Water is needed to replace fluid loss
What is the handle of the Athletics Nutrition Instagram?
@FuelUp_Beardown
Why is breakfast considered the most important meal of the day?
As you sleep, you use up some of your glycogen (stored carbs/fuel tank) to feed your brain. Therefore, breakfast is needed to top off your fuel tank (especially before morning practice)
Glycogen in the liver is used to keep us alive while we sleep. Breakfast replaces glycogen stores used during sleep so you start the day/practice with a full fuel tank!
What is the difference between heme iron and non-heme iron food sources?
Heme-iron: found only in animal proteind
-examples: meat, poultry, seafood, fish
Non-heme iron: found in plant-based foods
-examples: grains, beans, vegetables, fruits, nuts, seeds
JB created Energy Shots because they are rich in carbohydrates.
a) How many Energy Shots does she recommend before training/ competition? (RANGE)
b) What is another name for the Energy Shots?
a) 2-4
b) FREE FLOATING FUEL
You have just completed your doubles event and came out victorious! You are getting ready for singles. What should you do in between to ensure no mental decline occurs? HINT: List 3 things
Water and electrolytes first.
Carbohydrates to get FREE FLOATING FUEL
Small amounts of protein and fat- take longer to digest and will slow the release of carbohydrates for fuel, and are not recommended
____________, ___________, ___________, and ___________ are needed to recover after training/competition.
Carbs, protein, fluid, and electrolytes!
It is between March and September and you are competing and training during the day. What is the main thing you need to focus on and what do you need to do to ensure no performance detriments occur?
HINT: What is different in those months versus October through February?
Increase fluid and electrolyte intake as you will start to sweat more!
After 2% loss of BW, you will start to experience a decrease in coordination, mental focus, and athletic ability.
After 3% loss of BW, you will start to experience adverse health affects (cardiac strain, impaired thermoregulation, and fatigue)
Finish the following sentence:
Weight is...
...JUST A NUMBER!
...nothing we focus on
...variable daily based on fluid and carbohydrate consumption
...not a performance indicator
...does not define me
DOUBLE JEOPARDY: Correctly answer this question to receive double points!
List 5 signs and symptoms of chronic under fueling
Irregular menstrual cycles
Irritable/ altered mood
Altered mental status
Increased rate of illness
Impaired recovery
Impaired ability to focus
Decreased appetite
Decreased hunger cues
Altered GI health/ increased GI distress
Decrease performance
Altered hormonal panel
Decreased basal metabolic rate
Elevated lipid panel (increased risk of heart disease)
Low bone mineral density
What is the difference between plant-based and fish sources of Omega 3 fatty acids?
Plant-based sources are rich in anti-inflammatory properties but do not have a direct correlation to brain health.
Fish sources are rich in anti-inflammatory properties and have a direct correlation to brain health.