Show:
Energy
Protein & Fats
Principles of Sports Nutrition
Fluids/Food Before Competition
Fluids/Food After Competition
100

low energy levels, strength, and decision- making skills  

What is low Carbohydrate intake 

100

3 Sources of Plant- based Proteins  

What is Edamame, Nut- Nut butters, Beans- (Black, Kidney, Pinto) 

100
The 3 principles of Sports Nutrition
What is hydration, fuel, and recovery
100

A Pre-game meal should be consumed at this time.  

 What is (3-4) hours before the game.  

100

1 thing Post exercise nutrition provides

What is energy and nutrients to replenish fuel stores, rehydration for faster recovery, and building blocks for muscle building.

200

Function of Carbohydrates during exercise 

What is the primary source of Fuel the gives the body energy; Essential for high intensity activities/ workouts 

200

3 Healthy sources of fat

What is olive oil, nuts, and avocados.

200
Lost as you sweat
What is fluid and electrolytes
200

A Pre-game meal includes these fluids/foods before training or competition.

What is optimal fluid intake, and high carbohydrate, moderate protein and low fat.

200

Needed to carry oxygen throughout the body. Important for muscular and energy producing reactions. Lost during high intensity workouts. 

What is Iron 

300

3 Healthy sources of carbohydrates

What is whole grain cereals (oatmeal), breads, and pasta; fruits, vegetables and beans.

300

2 nutritional benefits of fat

What is major source of vitamins A, D, E, K, and omega-3 fatty; aids in the prevention of inflammation.

300

Contributor to fatigue during exercise

What is dehydration. Caused by fluid and sodium losses

300

2 purposes of drinking and eating before training or competition

What is to start exercise with optimal fluid levels.To prevent dehydration.To supply food that is quickly and easily digested. To ensure energy to train or compete. To prevent hunger before and during training/competition.

300

 Enhances Iron absorption 

What is consuming Vitamin C. 

400

Slows down digestion to create more stable energy 

What is fiber. - Whole grains, fruits and vegetables 

400

Performance benefit of Protein 

What is Builds muscle and maintains the immune system 

400
2 forms of carbohydrate in your body & what they are
What is glucose - circulates the bloodstream Glycogen- bundles of glucose stored in the liver and muscles
400
2 good options to eat when having a "nervous stomach" before competition
What is mashed potatoes, meal replacement beverage, any pureed foods.
400

Best time to consume a recovery meal

What is within 30- 60 minutes after event

500

Safe Consumption of caffeine 

what is 200-300mg/day (two 8 oz. cups of coffee) 

500

There are 20 of these, 9 are essential 

What is Amino Acids- Building Blocks of Protein 

500
3 key things for recovery
What is reloading carbohydrate fuel stores, repairing and building new muscle tissue, rehydrating
500

DAILY DOUBLE: All Supplements should undergo this process. 

What is 3rd party testing. NSF Certified for Sport, or Informed Choice for Sport