Basic Nutrition Concepts
the main form of carbohydrate circulating in the bloodstream
glucose
the amount of energy needed to raise 1 kilogram of water 1 degree Celsius
kilocalorie
the approximate percent of calories a person eats each day that are needed from foods rich in nutrients to help the person meet food group recommendations
85
The three main goals of __________ are to avoid hunger, delay fatigue, and prevent gastrointestinal surprises.
pre-workout meals and snacks
when a burrito with rice and lean protein or a lean protein sandwich with a side of fruit or veggies would be good to eat regarding a workout
2-4 hours before
Vitamins are needed in very (large/small) quantities.
small
To (gain/lose) weight, the number of calories burned per day must exceed the number ingested.
lose
the approximate percent of calories a person eats each day that are left over for added sugars, saturated fat, and, (if consumed) alcohol
15
__________ can help maintain blood glucose levels, provide energy, and delay fatigue.
Consuming carbohydrates during exercise
when hard-boiled eggs and a banana, low-fat Greek yogurt or string cheese with fruit, half a turkey sandwich and applesauce, or low-fat cottage cheese and fruit would be good to eat regarding a workout
1-2 hours before
how much an athlete should drink approximately four hours before an event to avoid dehydration
5 to 7 mL per kilogram of body mass
To (gain/lose) weight, the number of calories ingested per day must exceed the number of calories burned.
gain
It is important to replenish glycogen stores to prevent progressive glycogen depletion and allow the athlete to train on consecutive days through __________.
post-workout foods
when sports nutrition products such as energy gels, goos, chews, or beverages would be good to consume regarding a workout
during
what an athlete should consume to match sweat losses throughout an event
chilled water or electrolyte drinks
when chocolate milk, fruit-at-the-bottom yogurt, cereal with milk, or a turkey sandwich would be good to consume regarding a workout
as soon as possible after
how much water should be consumed after exercise for every pound that was lost during an athletic event
16-24 oz