The Macros
Pre-Workout
Post-Workout
Carb Sources
Protein Sources
100
This macro is your primary source of energy.
What are carbohydrates?
100
This is the macronutrient you want to minimize within 2-3 hours of a workout.
What is FAT?
100
True or false - since you are swimming in a pool you won't have many fluid losses during a workout.
False - You may not feel sweating, but that does not mean it isn't happening. Replacing fluids is important after a workout.
100
Which of the following is NOT a source of carbs?
Sweet potatoes
Milk
Eggs
Eggs
100
These are some sources of protein you can easily add to your breakfast in the morning.
What are eggs, turkey sausage, protein shake, Greek yogurt, cottage cheese, string cheese
200
The macronutrient responsible for muscle repair after an intense workout.
What is protein?
200
Low energy and fatigue occur much easier if you don't do this before practice.
What is eating something?
200
The timeframe in which a post workout SNACK should be consumed?
What is 30 minutes?
200
What is 17 grams?
200
True or false: it's best to have fried chicken as a pre-workout protein source.
False - higher in fats, takes longer to digest compared to grilled chicken
300
The macronutrient responsible for helping prevent injuries and soreness.
What is protein?
300
Fruit snacks, applesauce, and pretzels are all good snack choices to have within this amount of time before a workout.
What is 30 minutes - 1 hour?
300
Give an example of a post workout meal that contains carbs, protein, and fat
Example: 2 Chicken tacos topped with cheese, salsa, avocado, and Mexican rice on the side
300
The place you can easily grab different high carb snacks to have before a workout.
What is the fueling station or the locker room?
300
These are vegan foods that are higher in protein.
What are beans, quinoa, tofu, and nuts?
400
The macronutrient that takes the longest to digest.
What is fat?
400
Give an example of a small meal you could have 2-3 hours before practice.
What is Kodiak oatmeal with low-fat milk, toast with jelly, banana?
400
The amount of fluid that should be consumed for every pound lost during a workout.
What is 16 fl oz (2 cups)?
400
Different food groups that are sources of carbs include these.
What are whole grains (bread, rice, pasta), fruits, fruit juice, starchy vegetables (potatoes, corn), and dairy?
400
This is the part of your body you can use to measure the amount of meat to have at a meal.
What is your palm?
500
This macronutrient helps with the absorption of Vitamins A, D, E, & K
What is fat?
500
This is the amount of time that milk, yogurt, and other dairy should be consumed before a workout.
What is at least 2 hours?
500
This is the ratio of carbs to protein a post workout snack or meal should have
What is 3 carbs to 1 protein?
500
Which of the following is not a source of carbs?
Milk
Cheese
Yogurt
What is cheese?
500
This is the amount of protein you should consume for post-workout recovery.
(Hint: it's a range)
What is 20-40 grams?