Basics
These are the 3 macronutrients
What is Carbohydrate, Protein, Fat?
This macronutrient helps muscle repair and recovery
What is protein?
This electrolyte is the primary driver of thirst and fluid retention in the body.
What is sodium?
Which macronutrient(s) provides 4 calories per gram
What is Carbs and Protein
What is the minimum % of protein that should be in each meal
What is 25% of your plate?
This macronutrient should be prioritized to be consumed before an AFT or ruck march
What are carbohydrates ?
A Soldier reports headache, dark urine, and fatigue during a ruck march in the heat, what condition is described
What is dehydration?
T/F: You should only eat raw vegetables because if you cook vegetables, all of the vitamins are "cooked away.
False! Cooked vegetables still contain vitamins, minerals, and fiber and can be very nutritious
This macronutrient provides 9 calories per gram and supports hormone production
What is fat?
For peak performance benefits, caffeine is typically consumed this many minutes before exercise.
What is 60 minutes?
Replacing fluids alone may not be enough sometimes... you must also replace these to maintain performance and prevent cramping / heat related illness
What are electrolytes?
Ranked these protein sources from most lean...etc.
Filet Mignon, Ground Turkey, Chicken Thigh, Chicken Breast
What is: Ground Turkey, Chicken Breast, Chicken Thigh,Filet Mignon
What is the term that describes total number of calories your body needs each day to maintain basic functions at rest --not accounting for activity level
What is Resting Metabolic Rate (RMR) or Basal Metabolic Rate (BMR)?
For exercise lasting longer than 1 hour, consuming this many grams of simple carbohydrates can help improve performance
What is 30-60 grams per hour?
Name the five primary electrolytes that regulate fluid balance, nerve signaling, and muscle contraction in the body
What are: Sodium, Potassium, Calcium, Magnesium, and Chloride
What are the fat soluble vitamins?
What is A, D, E, K
What primary parts of a whole grain are stripped away during the refinement process
What is Fiber
This is a resource used by the Department of Defense dietary supplement and substance program for the military; helps navigate supplement safety
What is OPSS; Operation Supplement Safety?
A Soldier wants to know how many ounce of water per day they should consume...what is the general formula used
What is "Bodyweight in pounds / 2" = minimum ounces per day?
Multiply by 2 = a better estimate to account for activity
T/F: You must consume protein within 30 to 60 minutes after a workout or lose your muscle-building gains
False; modern research shows the actual "window" extends across a broader 5- to 6-hour period surrounding your workout, or effectively through your entire day