Nutrition & Hydration
This nutrient makes up about 60% of the adult human body and is essential for regulating body temperature and transporting nutrients.
What is water?
This is the recommended amount of sleep most teen athletes should aim to get each night to maximize recovery and performance.
What is 8-10 hours per night?
The primary goal of a college strength and conditioning program is to improve this while reducing the risk of injury.
What is athletic performance?
This healthcare professional works with college athletes to prevent injuries, provide immediate care, and assist with rehabilitation so athletes can safely return to competition.
What is an athletic trainer?
These performance aids should be used to supplement—not replace—a balanced diet, proper hydration, training, and recovery plan, and athletes should first determine if they have a specific nutritional need or performance goal before using them.
What are supplements?
These three macronutrients provide the body with energy and are found in a balanced diet.
What are fats, carbohydrates, and proteins?
During this essential recovery period, the body releases growth hormone, repairs damaged muscle tissue, and synthesizes new proteins, making it one of the most important factors for muscle growth and athletic recovery.
What is sleep?
This type of training improves an athlete's ability to produce force quickly, leading to better sprinting, jumping, and change-of-direction ability.
What is power training (or explosive training)?
Before an athlete returns to play after an injury, athletic trainers use this process to evaluate their strength, mobility, and sport-specific skills to determine readiness.
What is a return-to-play evaluation?
Athletes commonly use this supplement after training because it provides amino acids that support muscle repair and growth.
What is protein powder (or whey protein)?
During prolonged exercise lasting more than 90 minutes, consuming this type of nutrient helps maintain blood glucose levels and delay fatigue.
What are carbohydrates?
After intense resistance training, this biological process repairs damaged muscle fibers, leading to stronger and larger muscles when paired with proper nutrition and rest.
What is muscle protein synthesis?
This is the proper exercise sequence (training sequence) to use during a performance enhancing training session.
What is sprint/speed work, then power, strength, accessory/core, and finally conditioning?
The athletic training room provides services such as injury treatment, rehabilitation exercises, taping, and this important preventive strategy performed before practices and games.
What is injury prevention?
This supplement is one of the most researched ergogenic aids and can help improve strength, power output, and high-intensity exercise performance.
What is creatine?
This electrolyte is commonly lost through sweat and helps regulate fluid balance, muscle contractions, and nerve function.
What is sodium?
Using smartphones or tablets immediately before bed can reduce the production of this hormone because of exposure to blue light, making it harder to fall asleep.
What is melatonin?
In a college weight room, this training principle gradually increases the demands placed on the body over time to continue improving strength, power, and muscle growth.
What is progressive overload?
In college athletics, this medical professional or team of healthcare providers has the authority to determine when an injured athlete is medically cleared to safely return to sport participation.
What is the athletic trainer and team physician (sports medicine staff)?
This should always be the foundation of an athlete’s nutrition plan because it provides a wide variety of nutrients that supplements alone cannot fully replace.
What are whole foods (or balanced meals)?
This is the recommended protein intake dosage per day for an athlete that is looking to support muscle protein synthesis, recovery, and the maintenance of lean muscle mass.
What is 1g/lb BW per day?
This amount of nightly sleep is considered severe sleep restriction in athletes and has been linked to a significantly increased risk of musculoskeletal injuries, potentially doubling injury rates compared to athletes who consistently get 8–10 hours.
What is 4 hours of sleep?
College strength and conditioning coaches often organize training into specific phases—such as hypertrophy, strength, power, and peaking—to maximize performance at the right time of year. This process is called this.
What is periodization?
These are the names of the Athletic Trainers at UD.
Who are Vince, Nicole, Carissa, Amelia, Tim, Aaron?
Before taking any performance supplement, athletes should check for this certification that verifies products have been tested for banned substances and ingredient accuracy.
What is third-party testing (such as NSF Certified for Sport or Informed Sport)?