Food for Fuel
What is 3 foods that you would use before a game?
Watermelon, muesli bars, pikelets,
What would you not do with your game day nutrition?
Try something new
How soon post match/training do you need to consume a meal?
How does one lose iron?
Foot strike, menstrual function, metabolic reactions in the body
Is tomato a fruit or vegetable?
By species... a fruit
When is the best time to have caffeine to benefit performance?
~40mins prior
What would not be a good option mid training/game?
Something too high in fats, protein or fibre
What will help with fighting off free radical damage (damage from exercise) to the body?
Foods containing vitamins, minerals (fruit and veggies) and healthy fats (avo, EVOO, nuts and seeds)
Do females have a higher fat storage in muscles?
Yes - known as intramucular triglycerides (IMTG) or intramyocellular lipids (IMCL; the abbreviation we will use here), serves as an important fuel source to support energy needs during exercise
Which Allen's Lollies have been discontinued?
Red Ripperz, Sherbies and Milkos
How many hours before a game would you have a meal?
3-4hrs before
How much fluids do you need to consume during a game?
To thirst
What fluid/drink would impact on recovery?
Alcohol
Which vitamin or mineral will help with absorption of iron?
Vitamin C (oranges, pineapple, citrus, broccoli, capsicums)
What food can you hear grow?
Rhubarb
What will impact you body's ability to absorb carbohydrates before a game?
Sports drink vs Hydralyte - which is best for fuelling and hydration?
Sport drink
How much protein is needed to stimulate protein muscle synthesis?
20-25g
Does menstrual cycle impact on your nutrition requirements?
Yes! Acute increase leading up to your period
Capsicums have bumps on the bottom, which would make it a female (Eg. 3, 4, 5)?
4-5
How much fluid do you need to drink before a game?
500ml (min) 1-2hrs before
How much carbohydrates are needed per hour during a game and what does this look like?
30-60g/per hour
300ml sports drink + ½ banana
2 muesli bars/4 pikletes
What are the 4 R's to recovery?
Refuel, rehydrate, repair, revitalise
What are the risks of having an irregular or missing menstrual cycle?
Risk of low energy availability and RED-s, vitamin deficiencies, poor bone health, affects to recovery and performance
What food if you put it in the sun will increase its vitamin D?
Mushrooms