Pre-Fueling
What macronutrient is our body’s main energy source?
Carbohydrates
Athletes who sleep less than ____ hours of sleep/night are 2x more likely to experience injuries
8 hours
True or False- Supplements should be a priority before food.
FALSE! Food always comes first.
True or False: The right ratio of carbs to protein after workouts will help reach your performance goals.
True.
True or False: Alcohol contains important nutrients and improves our sleep.
FALSE. Alcohol increases the risk of nutrient deficiencies and disrupts our sleep.
30 min-60 min before training, should you be consuming quick-digesting carbs or slow-releasing carbs?
Quick digesting carbs 30-60 min before training.
What should be avoided before bed for the best quality of sleep?
caffeine, TV/phone screens, heavy meals
When purchasing/looking for supplements, what label should you look for?
NSF
Ideally, you would want to consume a recovery shake within 30 minutes post-practice/lift and a full meal how long after?
2-3 hours
How does alcohol effect our body composition?
It negatively effects our body composition. Our body cannot break down alcohol so it is stored as fat. Alcohol also increases hunger and can cause weight gain.
On a high day, half our plate should consist of what?
Carbohydrates
What is the ideal nap length that is proven to improve alertness, performance, and mood?
20 min or 90 min
Pink Drink consists of what to help prevent and repair soft tissue injuries?
Collagen + Vitamin C
Besides a recovery shake, what are two things I should be consuming post-practice/lift?
Cherry Juice and Turmeric Shot
True or False: It takes the body 10 to 14 days to normalize hydration levels?
True.
What are two examples of pre-workout snacks?
banana, honey stinger waffles, honey stinger chews, Gatorade, pretzels, kind energy bar, bobos oat bar
What are two things you can do to help combat inflammation?
stay hydrated, consume enough protein, eat foods high in antioxidants, drink tart cherry juice, optimize vitamin D, increase omega-3 foods (fatty fish)
Omega-3s and what other supplement are beneficial for brain health?
Creatine
Along with consuming complex carbohydrates with a post-workout meal, what are some lean sources of protein that you should consume?
chicken, turkey, eggs, salmon, tuna, lean cuts of beef, Whey/Plant protein
What are some foods that contain electrolytes?
pretzels, pickles, salted nuts, bananas, milk, yogurt