True or False: While on the road, maintaining appropriate carbohydrate, fluid, and protein needs are not as important as non-travel days.
What is False.
100
This carbohydrate also provides fluids, making it a perfect source for a before/after training session snack
What is milk
100
Places at the HUB to eat less frequently
What are Burger King, Chick-fli-A, Panda Express, Sbarro
100
True or False: Calorie and nutrient needs change daily depending on the intensity of training (re: training day vs. rest/light day)
True
100
True or False: Relying on thirst is an appropriate indication of hydration?
What is False?
200
Name 3 protein packed shelf-stable snacks you can carry with you on the bus/plane
What is granola bar (re:cliff bar), to-go nut butters, trail mix, dried fruit, tuna packets, jerky, bread/bagels?
200
This food group provides carbohydrates as well as essential vitamins and minerals
What is fruits
200
Food groups should we be including in our make your own salads at Soup and Garden/Mixed Greens? (Other than Veggies)
What is Protein Source, Healthy Fats
200
What percentage (%) of your plate should be carbohydrates for your pre-game/training meal?
What is 50%
200
How do you maintain appropriate electrolyte levels during exercise?
What is ensure good sodium intake with salty foods in your pre-game/training meal?
300
What is the single most important thing to remember about nutrition while traveling?
What is Hydration
300
Name five quick-releasing carbohydrate sources for energy replenishment
What is bagels, white bread & rice, crackers, cereal, potatoes
300
Where can you obtain good sources of pro + CHO?
What is Soup & Garden refrigerators (Chocolate Milk, peanut butter and apples, hummus and pretzels, Chobani Yogurt), Barney's
300
What percentage (%) of your plate should be carbohydrates for your POST-game/training meal?
BONUS: What takes up 50% of your plate POST-game/training meal?
What is 25%
What is fruits and vegetables
300
How much fluids should you consume 2-3 hours prior to exercise?
BONUS: How much fluids should you consume 15 minutes prior to exercise?
What is 16 ounces/about 1 water bottle?
BONUS: What is 8 ounces/ about 1/2 water bottle?
400
Traveling and stress can cause GI discomfort. What should you consume to ensure gut health
What is foods with probiotics (ex. yogurt)
400
What type of grains do we MOSTLY want to consume?
What is whole grains
400
It is important for female athletes to make sure they consume adequate amount of calories for iron intake. What foods contain iron and where can we find these in the HUB?
What is lean meat, fish, fortified cereal and bread, green leafy vegetables, pinto and kidney beans
Soup and Garden, Poke Bowls, Sbarro, Mixed Greens, McAllisters
400
What is the goal of consuming protein after workouts/competition?
What is beginning the recovery process and building muscle
400
What is the purpose of sports drinks (re: Gatorade) and ideally when should they be consumed?
What is to replenish electrolyte and carbohydrate losses during vigorous exercise lasting longer than 60 minutes?
500
Name 5 keywords to look for when eating out at a restaurant?
What is grilled, baked, broiled, roasted, sauteed, steamed, seasoned, braised (not fried, crispy, creamy, etc).
500
What is the difference between simple and complex carbohydrates?
What is Simple - quickest source of energy, rapidly digested
Complex - rich in fiber, high in vitamins and minerals, slowly digested
500
When grabbing snacks at Barney's/Starbucks/Soup and Garden, what is a good tool to use for reading food labels?
What is protein (g) + fiber (g) > sugar (g)
500
What is the goal of consuming carbohydrates prior to competition?
What is ensure accurate liver glycogen and blood glucose levels?
500
After exercise, how many ounces should you drink per pound lost?