CARBOHYDRATES
Name an example of a whole grain.
Brown rice, quinoa, wheat bread, etc.
What does it mean when something is a "complete protein"?
It has all 9 essential amino acids
What is an example of an omega-3 fatty acid source?
Fish, nuts, seeds, avocado, olive oil, etc.
What should a pre-workout snack consist of 30 minutes before?
Bonus: Give an example
Simple carbohydrates
Fruit, fruit snacks, pretzels, juice, etc.
These vitamins require fat to be properly absorbed.
Vitamins A, D, E and K.
How many grams of carbohydrates are in 1 medium banana?
30 grams
What is an example of a complete protein?
Animal sources
What are the ONLY 2 ingredients your peanut butter should contain?
Peanuts & Salt
How soon after exercise should you have your recovery snack or meal?
As soon as possible but ideally within 30 minutes.
These are common vitamin/mineral deficiencies for someone who is vegan.
Iron, Vitamin B12, Calcium, and Vitamin D
How many calories are in 1 gram of carbohydrates?
4 kcal
Why is Greek yogurt a good night time snack?
It contains casein, a slow digesting protein.
How many calories are in 1 gram of fat?
9 kcal
Name 3 electrolytes.
Sodium, chloride, potassium, magnesium, calcium
What vitamin helps with the absorption of collagen?
Vitamin C
What is the biggest difference between white and brown rice?
Brown rice has fiber.
How many calories are in 1 gram of protein?
4 kcal
Which omega-3 is beneficial for brain health (EPA or DHA)?
DHA
What is your pre-workout and what is its function?
Collagen. Strengthens tendons and ligaments.
Beet Juice. Vasodilator.
Beta-alanine. Delays time to fatigue by buffering lactic acid and hydrogen ion buildup.
This vitamin helps absorb iron.
Vitamin C.
What is a hand portion of carbohydrates?
1/2 fist
What are the Branched Chain Amino Acids (BCAAs)?
Leucine, Isoleucine, Valine
Name a good fat source to put in a smoothie?
For quick burst exercise (lifting, football), what is your main source of fuel?
Carbohydrates
This oral hygiene product affects the absorption of nitric oxide.
Bonus: What is the function of nitric oxide?
Mouthwash.
It acts as a vasodilator.