Hydration
What is the most important electrolyte for hydration?
What should be the largest section of a cross country runner’s performance plate?
Carbs
Which of these is the most helpful pre-exercise snack?
A. Carrots and Ranch
B. Animal crackers
C. Pizza slice
D. Jack Links beef and cheese sticks
B. Animal crackers
What is the sleep recommendation for college athletes given by the U of A medical school?
9-10 hours per night
What is one way to find out if a supplement is third-party tested?
-Look on the bottle
-Search online on 3rd-party testing databases
-Ask us!
What is the recommendation for minimal and optimal hydration in a day?
Minimal: 1/2x bodyweight in oz
Optimal: 1x bodyweight in oz
How much protein should you have within 1 hour of exercise?
20-30 grams
If you need to consume carbs before exercise but you’re not hungry, what is a good option?
Powerade or juice!
What is one benefit of tart cherry juice after a hard workout?
-antioxidants reduce inflammation
-increase melatonin production
What are two signs of underfueling?
-decreased performance
-getting sick often
-feeling tired and/or down
-Having difficulty concentrating
-missing menstrual periods
How many 24 oz electrolyte drinks should you consume per hour exercised?
3 24oz electrolyte drinks PER hour exercised
How many cups of vegetables AND how many cups of fruit should you consume per day?
Vegetables: 4
Fruit 2.5
Which of these is NOT a benefit of carbs pre-exercise?
A. Reduce inflammation.
B. Protect your carb stores from depletion
C. Boost your energy to train harder
D. Prevent muscle break down
A. Reduce inflammation
What is an example of a food/meal that hits all of your recovery needs post-workout?
(hint: sweat loss, energy use, muscle damage, inflammation)
-protein smoothie
-beef/broccoli rice bowl + drink
-sub sandwich + drink
-etc.
What are three benefits of proper hydration?
-improved performance
-lower injury risk
-improved cognition
-improved mood
-fluid homeostasis
-digestion
-blood flow