Nutritions
What is the primary energy source found in bread, rice, and pasta?
Carbohydrate
How many calories for 1 gram of carbohydrates, protein, and fat ?
Carbohydrate provide 4 calories /gram
Protein provide 4 calories /gram
Fat provide 9 calories /gram
Which nutrient should be prioritized to repair tissues after high-impact martial arts activities?
Protein (Amino Acid)
Which mineral is essential for strong bones and found in dairy products?
Calcium
How many calories are in 10 grams of fat?
90 calories
What is the best type of drink for half-time in a soccer match?
A sports drink containing carbohydrates and electrolytes.
Which nutrient helps maintain muscles and is found in meat and beans?
Protein
Which macronutrient provides long-term energy during exercise?
Fat
Which vitamin helps athletes reduce oxidative stress caused by intense training?
Vitamin E ( Antioxidant)
What is a common supplement used for muscle growth?
Whey Protein
A drink has 30 grams of carbs. How many calories does it have?
4 cal/gram x 30 grams
= 120 cal/grams
Dehydration can affect performance during martial arts training. Which electrolyte is most important to replenish after sweating?
Sodium
Which nutrient regulates fluid balance and is found in salty foods?
Sodium
An energy bar has 20g protein, 10g fat, and 30g carbs. What percentage of calories are from protein?
Protein: Each gram of protein provides 4 calories.
20 g×4 calories/g=80 calories
Fat: Each gram of fat provides 9 calories.
10 g×9 calories/g=90 calories
Carbohydrates: Each gram of carbohydrate provides 4 calories.
30 g×4 calories/g=120 calories
in total = 290 calories
(Protein) 80/290 * 100 = 27,6 %
Why is iron crucial for gymnasts and figure skaters?
It supports oxygen transport for endurance.