Micronutrients
What micronutrient is found in milk and dairy products?
Calcium
This type of fat is considered heart healthy and found in foods such as avocado and fish
Unsaturated fat
How much of your diet should be carbohydrates?
45-65%
Nutrients that help absorb water and increase hydration
Electrolytes
Name 5 sources of fiber
Which vitamin helps the body absorb calcium?
Vitamin D
9 kcal/g
What is the recommended daily intake range of fiber?
25-38 g/ day OR 14 g per 1000 calories
What is lost the most during sweating?
Sodium and chloride
Name the fat-soluble vitamins
A, D, E, K
Which vitamin helps the body absorb iron?
Vitamin C
Consuming protein within what time frame after training is recommended for protein synthesis?
Less than/within an hour
What is the daily recommended intake of saturated fat?
20 g
Does coffee count toward your daily intake?
Yes. It is a diuretic and may not count toward your hydration, but it is included in total daily fluid intake.
Name a supplement that increases muscle recovery and improves sleep quality
Tart cherry juice
Name two food and/or drink products that hinder iron absorption?
coffee/tea, dairy products
Intake of what could be associated with improved fertility?
Polyunsaturated fatty acids
What is the limit of added sugars to avoid exceeding per day?
50 g
After an intense workout, how much water should you drink per 1 pound lost?
16 oz
Patients with chronic kidney disease are often advised to restrict this mineral to prevent hyperkalemia
Potassium
Which vitamin has an active role in blood clotting?
Vitamin K
There are 2 types of omega-3 fatty acids. Animal sources (fish) have docosahexaenoic acid. What do plant-based sources have?
Alpha-linolenic acid (AHA)
What is the recommended daily intake of potassium?
4700 mg
Which food has the highest water content?
Cucumber 95-97% (will also accept iceberg lettuce or celery 95-96%)
Name the three amino acids that have the highest rate of skeletal muscle recovery
Leucine, isoleucine, valine