Sport Nutrition
The image here is called ______ with recommendations for a ______ Training day
Athletes Plate; Easy Day
This food was named after their creators Mars & Murrie
M&Ms
How many grams of carbohydrates should you aim to consume following training sessions?
30-60g
This macronutrient builds and re-builds muscle tissue
Protein
They are NOT regulated by the FDA, they are meant to compliment what you eat - not replace food. They can be potentially beneficial to performance.
Dietary supplements
Prior to exercise/training a meal/snack should be high in this macronutrient
Carbohydrates
This food was the first food planted in Space
Potatoes
How many grams of protein should you aim to consume to regenerate skeletal muscle growth?
15-30g
1 gram of this macronutrient is equal to 9 calories
Fat
This vitamin is known as the Sunshine Vitamin
Vitamin D
This widely accepted and commonly consumed drug activates receptors in the brain and body that counteract many of the inhibitory effects fatigue has on mental and physical performance
Caffeine
This food (we have it daily at the OPTC) contains 2x the Vitamin C of an orange, almost as much calcium as milk, and more protein than steak (per calorie)
Broccoli
Name two important nutrients for bone healing
Calcium and Vitamin D
This macronutrient is solid at room temperature
Saturated Fat
They are beneficial bacteria for digestive and immune health. May be useful to take 2 week prior to travel.
Probiotics
This type of training generally takes place at moderate altitudes that range anywhere from 4,920-9,840 feet above sea level. The increase in elevation causes a cascade of physiological adaptations to occur for the body to maintain the same balance of gas exchange and delivery, both at rest and during exercise
Altitude Training
This food is the only non-animal natural source of vitamin D
Nutrition for ______ recovery includes eating: Fish oil (omega-3s) DHA and EPA found in fatty fish or fish oils can have neuroprotective effects by reducing inflammation and headaches, and improve mood, memory and overall cognitive function. Vitamin D, Magnesium & Zink, Creatine, dietary nitrates, and Vitamin C & E also may assist.
Concussion
Athletes need to consume adequate carbohydrate to optimize carbohydrate stores ______ in the liver and muscle
Glycogen
Bioactive substance extracted from turmeric with potentially anti-inflammatory properties
Curcumin
_________ is the amount of dietary energy remaining after exercise, available for other physiological functions such as growth, muscle recovery and homeostasis.
Energy Availability
This beverage is a problem for people on dialysis/have poor kidney function due to the excessively high amounts of phosphorus
Colas - dark colored sodas
With soft tissue injuries- What vitamin is needed to promote greater collagen synthesis with 10-15g of gelatin?
Vitamin C
Foods that contain 20 Amino Acids are considered
Complete Proteins
Calcium rich foods, as well as tea, coffee, and cocoa can inhibit this mineral's absorption
Iron - non heme