Macronutrients
This macronutrient is the body’s main source of energy during endurance exercise.
What are carbohydrates?
The best indicator of hydration status is measured by what.
what is urine color?
A good pre-workout meal should be high in this macronutrient?
what are carbohydrates?
After a tough workout, your body needs thee two main nutrients to start recovery.
what are carbohydrates and protein?
This vitamin helps your body absorb calcium for strong bones?
what is Vitamin D?
This nutrient is responsible for repairing and building muscle.
what is protein?
These minerals help maintain fluid balance, support muscle and nerve function, and improve hydration and performance especially during intense exercise.
what are electrolytes?
This type of carbohydrate is made up of one or two sugar molecules and is quickly digested and rapidly absorbed by the body. Examples include fruit, honey, soda, and table sugar.
what is a simple carbohydrate?
This type of protein is found in dairy, is quickly absorbed and great for recovery and contains leucine.
This mineral supports heart rhythm, muscle contraction, and is found in bananas.
What is potassium?
This macronutrient provides the most energy per gram consumed.
what is fat?
Name 2 signs an athlete may need to replace electrolytes after training.
what are fatigue, dizziness, cramping, nausea, or excessive salt on skin?
An athlete is eating 1-2 hours before training and wants to avoid stomach discomfort while still supporting muscle function during exercise. The nutrient needed in moderate amounts at this time is…
what is protein?
These 2 minerals are lost in sweat and helps prevent cramping.
what is sodium and potassium?
Iron helps the body transport this molecule for oxygen delivery.
what is hemoglobin?
Name 3 macronutrients and the calories they each provide per gram.
What are carbohydrates (4 kcal/gram), protein (4 kcal/gram), water (0 calories) and fat (9 kcal/gram).
For every pound lost during practice, you should drink this many ounces of fluid.
what is 16-24 oz?
An athlete eats a meal rich in carbohydrates about 2-3 hours before training. This hormone rises in response to the meal, helping cells take up glucose from the blood and store it as glycogen in muscles and liver, ensuring energy is available during exercise.
what is insulin?
For an athlete, daily protein intake target often falls into this range of grams per kilogram of body weight.
what is 1.2-2.0 grams/kilogram?
This vitamin is an antioxidant that helps protect cells from damage.
what is vitamin C or vitamin E?
During long-duration exercise, the body increases its use of this macronutrient as glycogen stores run low.
what is fat
Urine color is a simple hydration check, but for more precision, sports dietitains sometimes use urine specific gravity (USG). A USG value greater than this number typically indicates dehydration.
what is 1.020?
The body stores extra carbohydrates in the muscles and liver as this.
what is glycogen?
An athlete just finished a long practice and is choosing a recovery snack. They want to replace muscle glycogen, repair muscle, and rehydrate. Name one type of whole food or combination that provides carbohydrates, protein, and fluids all in one.
what is chocolate milk, yogurt with fruit, a smoothie with milk and banana, or a turkey sandwich with water?
Athletes following a vegan diet should pay close attention to this vitamin found mainly in animal products.
what is vitamin B12?