Hydration
What is the name of the electrolyte lost when you sweat?
Sodium!
You have 30 minutes before practice. Provide an example of a pre-workout snack.
Quick carb/rocketship snack!
True or false: As long as you have protein as part of your post-workout meal, carbohydrates do not matter as much
False; post workout carbs are just as important to replace what energy was lost during workout. You need more carbs to replenish your muscle glycogen stores!
Name 5 different sources of protein
Chicken, beef, turkey, cow’s milk, soy milk, eggs, cottage cheese, greek yogurt, pork, fish, tofu, tempeh, tofu, protein powder/bars, nuts, seeds, etc
When choosing an electrolyte powder or beverage to provide hydration for exercise, it should include at least ___ mg sodium on the nutrition label.
300 mg
True or false: Your last meal was 2.5 hours ago. It is required to have a pre-practice snack to “top-off” your glycogen stores.
False; it is not required to have a quick carb top off snack before practice if your last balanced meal was within 3 hours of exercise.
Why is chocolate milk a great post-workout snack?
It contains both carbs (sugar, lactose) AND protein (milk protein)
What is the difference between a quick carb vs sustained carb?
Quick carbs are low in fiber; a complex carb has fiber for sustained energy
Name THREE signs of dehydration
Dark colored urine, history of muscle straining or injury, headaches, increased thirst (especially in the evening), dry mouth
Name TWO reasons why it is important to include fruits and vegetables as part of your pre-game meal?
hydration/they provide water
Another source of carbohydrates
Source of vitamins and minerals (magnesium, potassium, vitamin C, etc)
Why would it be beneficial to include pineapple as part of a post-workout meal?
Name 3 things that may INCREASE bloating pre-practice
Drinking through straw
Excessive gum chewing
Eating too fast
Cruciferous foods
Artificial sweeteners
After a game, it is recommended to drink ___ oz of fluid for every ____ lb(s) of body weight lost?
16 oz fluid for every 1 lb of weight lost
Describe TWO ways to make sure you can limit FAT when ordering a sandwich at a restaurant for a pre-game meal.
Choose low-fat condiments: ex: mustard > mayo
Lean meats: chicken breast, turkey, roast beef, ham > bacon, salami, cheesesteak
Limit cheese added
Females (ages 8-18) require ___ to ____ hours of sleep per night
9 to 10.5 hours
(will also accept 9, 9.5, 10, and 10.5 hours as an answer)
Finish the equation for Low Energy Availability:
_______ minus _______ = low energy availability
Food intake - Exercise output = low energy availability