Endurance Athletes
This macronutrient is the "master fuel" for endurance activities and should make up 55–65% of an athlete's total calories
carbohydrates
These two immediate energy sources are stored in the muscle to meet the high demands of a single throw or explosive movement.
ATP and CP (Creatine Phosphate)
Team sports primarily rely on these two energy systems because they involve rapid bursts of activity followed by lower-intensity recovery
phosphagen and aerobic systems
This is the universal recommendation for carbohydrate intake (in g/kg) immediately following exercise for all three athlete types.
1–1.2 grams per kilogram
This legendary Jedi Master spent his final years hiding in the swamps of Dagobah.
Yoda
To prevent this, which occurs when an athlete tires of sweet products like gels and sports drinks, athletes should vary their flavor choices with salty or bland options.
flavor fatigue
Excessive intake of this nutrient (more than 2.0 g/kg) does not build more muscle and can lead to increased body fat.
protein
This mineral is the most likely to be lacking in the diets of female team sport athletes.
iron
This athlete type is defined by the ability of a muscle group to maintain force repeatedly without fatiguing
endurance athlete
Han Solo famously claimed that this ship "made the Kessel Run in less than twelve parsecs."
Millennium Falcon
This electrolyte is lost in sweat and is beneficial to consume during endurance exercise to maintain balance with sodium.
potassium
This specific energy system is responsible for replenishing ATP and CP levels during recovery periods between sets or apparatuses.
the aerobic energy system
This process, which takes approximately 5 days, involves the body making physiological adjustments to high heat and humidity
acclimatization
Taking a multivitamin with this can help an athlete avoid the common side effect of nausea
food (or a full meal)
This was the designated number for the order given to the Clone Troopers to eliminate the Jedi.
Order 66
For every pound of body weight lost during exercise, athletes should consume this many ounces of fluid to rehydrate properly.
16 to 24 ounces
Strength/power athletes aiming to lose weight should maintain their fat intake at this percentage of total calories.
20–25%
To maximize glycogen replenishment, athletes should consume 1–1.2 g/kg of carbohydrates every hour for this many hours after exercise.
four hours
During endurance exercise, a decrease in BCAAs allows this amino acid to cross the blood-brain barrier, potentially causing central fatigue.
tryptophan
He is the bounty hunter who successfully tracked the Millennium Falcon to Cloud City.
Boba Fett
This is the recommended range of carbohydrate intake (in g/kg) for endurance athletes exercising 1–3 hours per day.
6–10 grams per kilogram
Consuming a mix of these two nutrients 2–4 hours before intense exercise can help prevent muscle breakdown.
carbohydrates and amino acids
This term describes consuming enough carbohydrates and fats so that protein can be used for tissue repair rather than energy.
protein-sparing
Post-exercise protein synthesis can be significantly elevated by consuming as little as this many grams of essential amino acids.
10 grams
This was the home planet of Anakin Skywalker, where he was discovered as a young slave.
Tatooine